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April 22nd 2019

Strength and Conditioning Warm up:  1 Round (10 min cap) 400m run 15 Goblet Squat 15 Single Arm Russian KBS (each) 15 Reverse Lunge Strength: 1 + 1/4 Front Squat 4×3 @ 70-75% Metcon:  For time  40 Snatch 75/53# 40 Overhead Squat 75/53# 40 Back Rack Lunges 75/53#...

April 22 – 28, 2019

MONDAY A) Back Squat: 10-10-10-10 B) AMRAP 16: 16 DB Goblet Step Overs, 24/20” 16 Devil Press 16 Burpees * Choose your own weight C) Assault Bike or Row: EMOM 20: 1:00 @ 105-110% MAP Pace 1:00 Rest MAP Pace is the calories per minute pace from their bike or row test...

April 20th 2019

Cardio Core at 9am and Strength and Conditioning at 10am ________________________________________________ Strength and Conditioning Metcon: Partner WOD with a continuously running clock get as far as possible in each section… 0-15 min 120 Wall Ball 2014# 80...

April 19th 2019

Cardio Core today at 5pm _____________________________________________________________________________ Warm up: 2 Rounds 100m run 10 KB Deadlift 15 R. KBS Metcon:  with a continuously running clock… 0-9 min 1 mle run 9-24 min Establish a 3 rep max Deadlift 24-30...