040824-041224

Monday

Old Boots 

24min EMOM

1 - 6 Front Squat 60-65% (from floor)

2 - 15/12 Cal C2 Bike

3 - 50 Double Under

4 - Rest

Fitness

45sec Practice Double Unders OR 60 Single Unders

45sec Max Cal C2 Bike

One weight for all sets.

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Tuesday

Lazy Intellectual

For Time:

30-20-10

T2B

Burpee Over Line (Facing)

200m Run AFTER each round

12min Cap

 

Fitness:

Knees to Chest/Elbow OR V-Ups

Structured Stretching Vol. 12 

2 rounds of:

1) Lat foam roll smash - 1 minute/side

 

2) Thoracic rotation at wall - 1 minute/side

 

3) Prone thoracic rotation - 1 minute/side

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Wednesday

Power Clean + Push Jerk

Every 90sec x 7 Complete 2 Reps

Start around 70% and build

Wal-Mart Art 

10min AMRAP

12 Wall Ball 20/14

6 Power Clean 135/95

3 STOH

1 Rope Climb

 

Fitness:

12 Goblet Squat

12 KBS

6 Push Up

2 Rope Pulls

 

RX+:

30/20

185/125

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Thursday

20min Flow

400m Ski

30 Box Step Ups

1000m Bike/24 Cal Bike

30 DB Snatches

500m Row

30 Hand Release Push Ups

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Friday

Back Squat (TEMPO SQUATS WK 1 of 3)

4sec down, 2sec pause in bottom, fast up

6 x 4 55-65%

Start at 55% and build to 65%

Fran 

21-15-9 

Thrusters, 95# / 65# 

Pull-ups

 

Fitness:

DB Thrusters

Ring Row