112618-113018

Monday 112618 "Loredo" Hero Workout 6 Rounds For Time 24 Air Squats 24 Push Ups 24 Walking Lunges 400m Run Tuesdsay 112718 Double EMOM EMOM X 10 20/18 Cal Row Rest 2:00 EMOM X 10 3 Hang Power Cleans+ 3 Hang Squat Clean (135/95) Wednesday 112818 Strength/Skill 5 Sets 2 Push Press + 1 Split Jerk *Same weight across all 5 Sets AMRAP X 12 50 Double Unders 12 Burpees Thursday 112918 Extended Warm Up Deadlift 5-5-5-5-5 *Begin light and build ending right above your workout weight For Time 30-20-10 Deadlift (225/155)I(185/125) 60-40-20 AbMat Sit UPs Friday 113018 10 Rounds 14 KB Swings 8 Burpee Box Jump Overs 2 Rope Climbs Extra EMOM X 10 Odd : V Ups or Tuck Ups Even : :45 Plank on Elbows

111918-112318

This Weeks Schedule Monday-Wednesday normal Hours Thursday- 9:00am only Friday- 9:00am only Saturday- 9:15am Monday 111918 15 Minutes of Muscle Up and Gymnastic Practice Workout AMRAP 12 2-4-6-8-10... Deadlift (255/155) Lateral Barbell Burpees Tuesday 112018 Empty Barbell Tech Work EMOM X 10 Even: Deadlift + High Hang Power Clean + High Hang Squat Clean Odd: Deadlift + Power Clean right below knee + Squat Clean + Hang Squat Clean For Time 10-8-6-4-2 Hang Squat Clean (185/125)-(115/75) Run 200m after each set Wednesday 112118 Skill/Extended Warm up Minute 1- Single Under Minute 2- Jumping Jacks Minute 3- Jumping Lunges Minute 4- Dub Practice (Jump tap tap, Jump tap tap) Following this 4-5 Min

111218-111618

Monday 111218 Workout 21-15-9 Deadlifts (135/95)-(95/65) Shoulder to Overhead Rest 3:00 15-12-9 Deadlift (155/105)-(115/75) Shoulder to Overhead Rest 3:00 12-9-6 Deadlift (185/125)-(135/95) Shoulder to Overhead Tuesday 111318 Strength Back Squat 5-5-5-5 Build to a Heavy 5 Workout AMRAP 14 200 Dubs 100 Wall Balls 50 TTB Wednesday 111418 Skill Work Rope Climbs Workout Double EMOM EMOM X 12 Odd-8 Power Cleans (155/105)-(115/75) Even-2 Rope Climbs Rest 4:00 EMOM X 12 Odd-15/12 Cal Row Even 12 Burpee Over Bar Thursday 111518 Skill Work Snatches EMOM X 12 Min 1-4 : 5 Snatch DL + 5 Snatch High Pulls Min 5-8 : 4 Hang Power Snatches + 4 Power Snatches below the knee Min 9-12 : 3 Squat Snatches + 3 OH

110518-110918

Monday 110518 Midline 3 Rounds 7 Inchworms 30 Weighted AbMat Sit Ups Workouts 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute Tuesday 110618 Strict Gymnastics AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows For Time: 21 Hang Power Cleans (135/95) 21 Barbell Facing Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Barbell Facing Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Barbell Facing Burpees 50 Double Unders Wedne

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