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October 1st 2019

Strength and Conditioning Metcon: Every 7 min X 5 Rounds 400m run 20 Burpee 15 pull-ups 3 Snatches (climbing) *I would like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to...

September 30th 2019

Strength and Conditioning Strength: Back Squat (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 80% x 5 85% x 3 90% x 2 95% x 1 98% x1 101% x1 *max of 1 failed attempt at max effort Metcon: For time: 32 Thruster 32 Sumo Deadlift High-Pull 32 Overhead...

September 30 – October 6, 2019

MONDAY A) EMOM 12, alternating: 8 TnG Deadlifts 6-12 Strict Handstand Pushups* * Scale with 1 ABMAT if needed. Scale further to ring push up/push up B) Row 2k * Moderate pace, focus on keeping a consistent stroke rate and 500m pace. Part B and C can be flipped for...

September 29th 2019

Strength and Conditioning Metcon: EMOM 40 Min. 1.) 12/10 Calorie Assault Bike Min. 2.) 12 Burpees Min. 3.) 50 Double Unders Min. 4.) 1 min. Plank or Practicing skill of your choice * we did a lot of strength work this week so the body needs a rest. Nice sweaty Cardio...

September 28th 2019

Strength and Conditioning Metcon: 35 min running clock… Team “Manion” 7 Rounds: 400m Run 29 Back Squats 135/93 Immediately into; Max Rounds in remaining time: 10 Hang Power Cleans 155/103 20/15 ABC This is going to be legit! Can’t wait to see...