314 Week of 3/18
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3/183/193/203/213/223/23
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm Circles2 Minute Jump Rope30 Jumping Jacks500m RowSpealler Warmup
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DislocatesArm Swings- Goal is to jump for 2 full minutes30 Mountain Climbers20 Lunges
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Arm SwingsBow Bends
- Combination of singles, doubles, etc
10 Snap To Hollow20 Russian Twists
Open Workout 19.5
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20 Ring RowsTrunk TwistsThen, 10 Supermans20 Glute Bridges
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20 Pushups3 Rounds100' Bear CrawlT-Hips/T-Glutes20 Cat/Cow
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20 Air Squats10 R. KBS 50' Duck WalkBand Good Mornings20 Air Squats
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10 Kipping Swings10 Goblet Squats50' Bunny HopBanded X-Walks10 Bow/Bends
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10 Ring Dips10 R. Twists50' Forward SkipLeg SwingsThen,
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10 Front Squats50' Reverse Skip10 Straight Leg Deadlifts
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5 Strict PullupsStrength/SkillStrength10 Front Squats
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5 HSPUClean DL + Clean + JerkPartner EnduranceSumo Deadlift
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5 OHS5x(2+1+1) @ 85-95%14 Alternating Rounds5x6 @ 60% Max DLStrength
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- Clean can be power or squat250m RowAlternate withBarbell Walks
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StrengthThen, 200m RunDouble DB Front Rack Lunge10x25'
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OHSSlow Negative Pullups- 35 Minute Cap5x10 Total (5/leg)
- Set up squat rack 25' away from rig
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Find 3 RM4x5- Start @ 50% of Max Back Squat
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Then,
- Jump to top of pullup and lower slowly
WorkoutWorkout- Increase weight as able
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3x3 @ 85-95% of 3RMRing Dips with 3s Pause at Top7 Minute AMRAPOpen Workout 11.1
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4x510 Burpees10 Minute AMRAPWorkout
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Workout- Alt Accessory Movements10 Wall Balls30 Double Unders21-15-9-15-21
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"Nasty Girls"15 Snatch 75/55Deadlift 95/65
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3 RoundsWorkoutCooldownPush Press
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50 Air Squats10-11 Mile RunStretchingFront Squat
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7 MUT2BShoulder Stretch w/Band on Bar
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10 Hang Power Cleans 135/95Box Jumps 24/20
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KBS 53/35
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Stretching- Adv use 70/53 KB
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Couch Stretch 90s/Side
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Standing Straddle 90sMobility
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Smash Calves on KB
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Kneeling Lat Stretch on Box
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Back SquatSnatchCleanEndurance/KBSquat
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