Thursday July 18, 2019


Stu

For Time
15 Burpee Box Get Over
15 Sandbag Clean 150lbs/100lbs
15 Burpee Box Get Over
15 Sandbag Clean 150lbs/100lbs
15 Burpee Box Get Over
Target Time: Sub 11:00 Minutes
Time Cap: 15:00 Minutes 

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Wednesday July 17, 2019


Michelle

Front Squats: Spend 20:00 Minutes: Work up to a heavy set of 5 reps
Power Cleans + Push Jerk: Spend 20:00 Minutes: Work up to a heavy set of 3+1 Reps
*This is 3 Power Clean + 1 Jerk (Or push Jerk, your choice)
*70-75% of 1 Power Clean and Jerk RM is a good goal.
*Take 1-2 breaths between each clean. Get set at bottom and focus on a solid pull
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Tuesday July 16, 2019


Vuk

For Time:
40/30 Calorie SkiERG
75ft Handstand Walk
20 Ring Muscle ups
75ft Handstand Walk
Target Time 9:00 Minutes
Time Cap 13:00 Minutes
REST 5:00 Minutes

40/30 Calorie SkiERG
75ft Handstand Walk
20 Parallette Handstand Pushups
75ft Handstand Walk
Target Time 9:00 Minutes
Time Cap 13:00 Minutes

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Monday July 15, 2019


Simmone

Part 1. In Teams of 2 complete the following:
100 Calorie Row
100 GHD Situps
100 Calorie Row
Target Time 15:00 Minutes
Time Cap 18:00 Minutes
Partition calories and reps as needed, one athlete working at a time.

Part 2, Individually, for time
25 Burpee Box Jump Overs 24inch/20inch
50/40 Calorie Bike
25 Burpee Box Jump Overs
50/40 Calorie Bike
25 Burpee Box Jump Overs
Target Time 11:00 Mins

Time Cap 15:00 Mins
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Sunday July 14, 2019


Fernando 

OPEN GYM 9:30am-11:30am

For Time:
30/24 Calorie Row
30 Strict Handstand Pushups
30/24 Calorie Row
30 Strict Handstand Pushups
30/24 Calorie Row
Target Time 9:00 Minutes

Time Cap: 12:00 Minutes
*30 Strict HSPU should be done in at least sets of 5
*Try to hold 1200/900 cal/hr or faster on row
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Saturday July 13, 2019


Austin aka “Slooter”

In Teams of 2, AMRAP in 22:00 Minutes
Buy in: 60/40 Calorie Bike
-then-
5 Rounds of

4 Rope Climbs
8 Squat Clean and Jerks #165/#110
Partition reps as needed
*Remaining time- 100m- MAX Sled pushes, switching as needed with your partner.
Score is based on number of sled pushes performed
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