314 Week of 8/5
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/58/68/78/88/98/10
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm CirclesMatt Chan Warmup500m Row3 RoundsSpealler Warmup
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30 Jumping JacksArm Swings8/8 Spiderman Lunges400m Run10 Pullups/Ring RowsThen,
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20 Light KBSTrunk Twists10/10 Lateral Lunges10 Right Glute Bridge10 Pushups3 Rounds
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10 Air Squats10 BurpeesInchworm + Pushups (5-4-3-2-1)10 Left Glute Bridge10 SitupsSamson Stretch
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10 Walking Lunges10 Pushups10/10 Windmills10 Glute Bridges10 Air Squats5-10 OHS w/PVC
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10/10 Arm Circles (Forwards/Backwards)T-Glutes/T-Hips10 Lunges10 Situps
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StrengthStrength10/10 Arm Pretzels10 Back Extensions
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Back SquatBench Press
10/10 Shoulder Rolls (Forwards/Backwards)
StrengthStrength5-10 Pullups
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5-3-1-1-116 Minute EMOM10/10 Wrist Circles
Power Clean + Squat Clean + Jerk
10-25-655-10 Dips
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500m Row After Each SetEven: 8 Bench Press 165/1105-5-5Unbroken R. KBS
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- Start @ 65%, increase as ableOdd: 100m RunGymnastics3-3-3Workout
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Ring Work1-1-1Workout"Down and Back Chipper"
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Partner WorkoutWorkout5 RoundsWith a partner
From 2019 CF Games - Teen/Masters Division
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5 Minute Clock400m RunSkin the CatWorkout
100 Tire Flips for Time
For time:
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AMRAP 50 Yard Sled Push 140/90
1-5- Scale to inverted hold18 Minute AMRAP800-m run
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- Partners Alternate Any TimeC2B PullupL-Sit or Leg Raise to L-Sit5 Devil's Press 50/35Cashout30 handstand push-ups
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2 Minute Rest
Push Press 115/80 Adv: 135/95
- Hanging or Support10 PushupsWith an empty BB30 dumbbell thrusters
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5 Minute Clock400m Run15 Jumping Air Squats200 Bench Press30 box jump-overs
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AMRAP Snatch Complex 95/656-8 Workout200m Run150 Bent Over Rows30 power cleans
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- Power SnatchC2B Pullup3 Rounds100 Push Press30 box jump-overs
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- Squat Snatch
Push Press 115/80 Adv: 135/95
75 Double UndersCashout50 Bicep Curls30 dumbbell thrusters
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- OH Lunge Right400m Run50 Hollow Rocks4 Minute Tabata30 handstand push-ups
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- OH Lunge Left9-1035 Cal RowJumping Air Squats for Total Reps800-m run
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2 Minute RestC2B Pullup20 Deadlifts 135/95 Adv 185/125
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5 Minute Clock
Push Press 115/80 Adv: 135/95
♀ 20-lb. DBs, 20-in. box, 125-lb. cleans
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AMRAP Burpee Box Jump 24/20400m Run♂ 30-lb. DBs, 24-in. box, 185-lb. cleans
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- Scale to Step Ups
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