314 Week of 7/8
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/87/97/107/117/127/13
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupArm Circles2 Rounds500m Row1000m RowSpealler Warmup
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20 Quarter SquatsArm Swings400m RunCat/Cow3 Rounds400m Run
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20 Side to Side Quarter Lunges3 Rounds15 KBSChild to Cobra10 Pullups
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20 Quarter Squats w/Back Rotation
10 Banded Pull Aparts15 Russian Twists w/WBT-Glutes and T-Hips10 PushupsWorkout
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Squat Warmup10 Banded Fly15 Air SquatsBird Dogs10 Air SquatsHotshots 19
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6 x Squat to Stand10 Banded Front RaiseGood Mornings10 Hip ExtensionsSix rounds for time of:
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6 x Squatting T-Spine Extension10 Side to Side LungesSkill10 Situps30 Squats
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6 x Single Arm Thoracic Twist4 Rounds - not for timeStrength
135 pound Power clean, 19 reps
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6 x Squatting OH RaiseGymnastics10 Bent Over BB RowNo Feet Power CleanStrength7 Strict Pull-ups
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6 x Squat Twist to Stand5 Rounds - not for time
10 Right Leg Pistol Squat Progression
5x3 @ 60%
Single Arm KB Clean and Jerk 70/53
Run 400 meters
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3 Bar MU10 DB Z Press Power CleanAccumulate 20/Side
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Strength
- Scale to banded or jumping bar MU
10 Left Leg Pistol Squat Progression
5x2
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Tempo Front Squat- Or scale w/barbell secured to rig
- Start at 75% and increase as able
Workout
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5-3-3-1Workout1 Mile Sled Drag 90/60
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- 5 Second DescentWorkout“Rowing Annie”Workout- 20 Pushups EOMOM
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- 3 Second Pause in Bottom30 SDHP 75/5550-40-30-20-10Open Workout 13.1
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- 3 Second Ascent400m RunDouble Under 17 Minute AMRAP
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- 1 Second Rest at Top30 Push Press 95/65Situp40 Burpees
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5x3400m Run- 500m row after each round30 Snatch 75/45
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- Start at 40% and increase if able
30 Hang Power Clean 115/7530 Burpees
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- Maintain complete upright posture
400m RunCashout30 Snatch 135/75
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30 Deadlifts 135/954 Minute Tabata20 Burpees
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Workout400m RunPlank Hold30 Snatches 165/100
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13 Minute AMRAP10 Burpees
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10 Box Jumps 24/20AMRAP Snatch 210/120
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10 KBS 53/35
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10 Plate Squat Cleans 45/35
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20 Situps
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