Warm-up 2:00 Heart Rate: Bike, Row, or Run then: 30 Glute Bridges with band 30 Knee Abductions with band 10 Squats with band around knees w/KB: 20 Curtsy lunges 20 Halos 20 Deadlift Jumps Weightlifting Paused Front Squat (3-3-3) 10 @ BB 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 75% 3 @ heavy 2×3 @ 80% of …

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Warm-up 1:00 Bike or Row 20 High Knees 20 Butt Kicks 10 Over the fence 10 High kick toe touches 10 Lunges with side twist Karaoke SPEED/POWER – Endurance Metcon (Time) Sprint as fast as possible through: 5 Wall-balls throwing as high as possible 5 shuttle runs (25ft – beam to beam) 5 Wall-balls throwing as high as possible Each athlete …

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Warm-up 2:00 Row or Bike 5 sets: :30 Banded Glute Bridges :30 Knee Abductions with band then 30 Banded face pulls Weightlifting Deadlift (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 80% of today’s heavyPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE …

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Warm-up 2 sets: 10 Bottoms up KB presses each arm 10 Bent over KB rows each arm 20 Deadbugs holding KB overhead 5 Inchworms w/push-up Weightlifting Bench Press (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 80% of today’s heavy With this strength cycle you’ll want to work …

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Warm-up 1:00 Row or Bike 30 Banded Good Mornings 30 X-Walks to the Left 30 X-Walks to the Right 15 Behind the neck presses with band 1:00 Squat Hold (hold rig and push elbows out into knees) Weightlifting Back Squat (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ …

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COMMUNITY WOD “Murph” RX: For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Scaled versions will be performed also.  Let’s support each other and do what we can! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and …

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Strength / Skillwork Olympic Snatch Skill Work All with PVC: Passovers Lever arm stretch (Front Delt/Bicep) 10 Hang Snatch Pull 10 Hang Snatch High Pull 10 Snatch Balance 10 Hang Squat Snatch 10 Hang Power Snatch —— Repeat with empty barbell Omit Passovers and arm stretch! Snatch Pull (10-5-3-3) BB-50-70-85 Use this to make sure you are fully opening up and …

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Strength / Skillwork Bench Press (10-8-5-5-3-1-1) BB-50-65-75-85-90-PR WOD Metcon (Time) 15-12-9 reps for time of: Deadlifts 1.5x BW [2x BW] Shoulder Presses 50% BW [75% BW] The deadlifts and shoulder presses should not be more than 70-80% of your 1RM in those respective lifts! Be smart! We have an alternate option based on % of 1RM versus BW. Metcon (Time) …

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Strength / Skillwork If you plan on doing tomorrow’s WOD, you might want to skip deadlift today and do a 1-mile run instead. Deadlift (10-8-5-5-3-1-1) BB-50-65-75-85-90-PR 1-Mile Run (Time) Max Effort 1-Mile Run Alternate to Deadlift. WOD Metcon (Time) 5 Rounds for time: 30 Ball Slams 20/16# 20 Stick Jumps 20/16″ [24/20″] 10 Box Dips [Ring Dips] Stick jumps = set these up …

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Strength / Skillwork Shoulder Press (10-8-5-5-3-1-1) BB-50-65-75-85-90-PR WOD Metcon (AMRAP – Reps) Partner WOD 15:00 AMRAP A) Bike for Cals B) 10 burpee box jump-overs 24/20″      10 bag cleans 50/30#Partners alternate each time B is completed. Score = Reps + Cals Metcon (AMRAP – Rounds and Reps) Solo WOD – Only do if  you can’t find a partner 🙁 15:00 AMRAP 20 …

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