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August 30, 2018

Warmup (15 mins)

Strength (10 mins)

- EMOM for 10 mins perform 2 Snatches (dynamic weight)

Conditioning (10-15 mins)

- 5 RFT

  5 HSPU

  10 OHS (Rx 115/75#)

  50 DU

Cool Down / Clean Up

August 30, 2018

Warm-Up:
Single-leg dead lift
Side lunge
Twisting toe touch
Plank to down dog
Plank to deep lunge
Hacky sacks

2:00 Start:
1:00 mountain climbers side to side
1:00 wall sit plus medicine ball overhead

6:00 Medicine Ball:
1:00 360 toe tap
1:00 push-up ball pass
1:00 torso twist to...

August 29, 2018

Warmup (15 mins)

Conditioning (30 min Cap)

- 2000m Row

  100 Pushups

  10 Rope Climbs

  10x 25' Single-Arm OH KB Lunge (53/35#)

Cool Down / Clean Up

August 28, 2018

Warmup (15 mins)

Strength (10 mins)

- In 10 mins, find your heaviest unbroken 2 Push Press + 2 Push Jerk (from the floor)

Conditioning (12 mins)

- 12 min AMRAP

  5 S2O (135/95 Rx)

  7 T2B

Cool Down / Clean Up

August 27, 2018

Warmup (15 mins)

Strength (10 mins)

- EMOM for 10 minutes perform 5 Deadlifts at roughly 60% (static weight across the 10 mins)

Conditioning (10-12 mins)

- 4 RFT

  30 Air Squats

  10/side KB Snatch

  3 Muscle Ups

Cool Down / Clean Up

August 26, 2018

Warmup/Movement Practice (25 mins) 

StrengthCon (Cap is 25 mins)

400m Run

21 Fronts Squats from floor

400m Run

15 Front Squats from floor

400m Run

9 Front Squats from floor

400m Run

*** Rx is 225/155# (Scale to a weight that you can do roughly 5 unbroken***

Cool Down / Clea...