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Life changing fitness

May 1, 2019

4/30/2019

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​Metcon:

400m Run
30 - 20” Double DB Box Step overs (50/30)
800m run
20 - 20” Double DB Box Step overs (50/30)
1600m Run
10 - 20” Double DB Box Step overs (50/30)
 
Upon completion of above you have 5:00 to set max weight 50m Farmers Carry. You may not set it down on the turn around.

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April 30, 2019

4/29/2019

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Metcon

 15-12-9 Bench Press (185/115)
30 Cal Row Before and after each set (4 times)
 
Rest 5:00
 
12-9-6 Bench Press (205/125)
25 Cal Row Before and after each set (4 times)
 
Rest 5:00
 
9-6-3  Bench Press (225/135)
20 Cal Row Before and after each set (4 times)
 

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April 29, 2019

4/28/2019

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​Heavy

20:00 E4MOM 
3 reps Back Squat (85%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)
 
Metcon:

Colt 45
45 DB Thrusters (45/35)
45/35 Cal AB
 
 

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April 26, 2019

4/25/2019

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12:00 to set Max 3 Rep Cluster

MetCon:

TEAM WOD
 
 6:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups
 
4:00 Max Rope Climbs
 
3:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups
 
 
 
 
 
 

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April 25, 2019

4/24/2019

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Gymnastic

 12:00 Hand Stand Walk
 
Metcon:

20 Jumping lunges 
15 HSPU
10 pull ups
5 deadlifts
 
15:00 AMRAP

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April 24, 2019

4/23/2019

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OLY

9:00 E90SEC (6 Rounds)
2 Reps Snatch Pull
 
3:00 to reset weight
 
9:00 E90SEC (6 Rounds)
Snatch Balance + Hang Squat Snatch
 
Metcon:

 
8:00 AMRAP
 
100 Burpee over Bar
Max Squat Snatch
 
Score is Squat Snatch

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April 23, 2019

4/22/2019

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Heavy

 20:00 E4MOM 
2 reps Back Squat (87.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)
 
Metcon

 5 Rounds:
 
4- Deadlifts 
3- Power Cleans
2- Front Squats
1- Jerk
 
225/145

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April 22, 2019

4/21/2019

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Pressing

20:00 E2MOM
ODD: 8 - DB Shoulder Press
EVEN: 3 – Bench Press
 
Metcon:

 5 rounds 
30 Double Unders 
15 pushups 
10 Hang dumbbell snatch (65/40)
 
10:00 cap
 
Metcon 2:
2:00 Max Strict HSPU

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April 19, 2019

4/18/2019

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“Get Shorty 40”
40:00 Partner AMRAP
40 Sit Ups
04 OH Squats
20 HSPU
19 Push Press
79 Double Unders
40 Deadlifts
 
Happy Birthday Lisa!

 
 
 
 
 
 
 
 
 
 
 
 

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April 18, 2019

4/17/2019

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OLY
21:00 E3MOM
Hi Hang Clean Pull + Low Hang Clean Pull + Squat Clean
 
 Metcon:

4 Rounds: 
E4MOM start next round
18/15 Cal AB
9 Hang Squat Cleans (135/85)
Rest
 
Goal is sub 1:00 Each Round

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