314 Week of 8/19
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/198/208/218/228/238/24
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m Row400m RunMatt Chan Warmup500m Row3 RoundsSpealler Warmup
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30 Jumping JacksArm Circles8/8 Spiderman Lunges400m Run10 Pullups/Ring RowsThen,
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20 Light KBSArm Swings10/10 Lateral Lunges10 Right Glute Bridge10 Pushups3 Rounds
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10 Air SquatsTrunk TwistsInchworm + Pushups (5-4-3-2-1)10 Left Glute Bridge10 SitupsSamson Stretch
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10 Walking Lunges10 Burpees10/10 Windmills10 Glute Bridges10 Air Squats5-10 OHS w/PVC
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10 Pushups10/10 Arm Circles (Forwards/Backwards)T-Glutes/T-Hips10 Lunges10 Situps
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Strength10/10 Arm Pretzels10 Back Extensions
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Back SquatStrength
10/10 Shoulder Rolls (Forwards/Backwards)
StrengthStrength5-10 Pullups
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1 x 10 with empty bar5-3-1-1-110/10 Wrist CirclesSquat Clean + Jerk10-30-855-10 Dips
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1 x 5 @ 50%Bench Press3 + 1Unbroken R. KBS
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1 x 5 @ 60%
200m Run Between Sets
Gymnastics2 + 1Workout from CFNE
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3 x 8 @ 70%Ring Work1 + 1Workout“Lava Run”
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Workout5 Rounds25 BurpeesFor Time:
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Workout10-1Skin the CatWorkout200m Dbl KB Farmer's Carry600 Meter Hill Run
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4 Rounds
Thruster 75/55 Adv 95/65
- Scale to inverted holdPartner Cindy/DT25 Burpees50 Overhead Squats (45/35)
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500m RowHang Power SnatchL-Sit or Leg Raise to L-Sit20 Minute AMRAP
200m Dbl KB Front Rack Carry
600 Meter Hill Run
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10 Bar Facing Burpees
PullupPartner A: 1 Round DT25 Burpees50 Thrusters (45/35)
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10 Front Squats 135/95
Workout12 Deadlifts 155/105200m Dbl KB OH Carry600 Meter Hill Run
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10 T2BCashoutTabata Fight Gone Bad9 Hang Power Cleans25 Burpees50 Front Squats (45/35)
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1 Mile Run3 Minute Tabata for Each Movement6 S2OH- Adjust weights as needed
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Wall Ball 20/14Partner B: AMRAP Cindy
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SDHP5 Pullups
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Box Jump 20"10 Pushups
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Push Press15 Air Squats
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Cal Row
- Switch when 1 round DT complete
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1 Minute Rest after Each Movement
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