Warm-up 2 Rounds: :30 Row or Bike :30 Wall-sit (focus on squeezing your abs) 5 Arnold Presses each arm w/DB 10 Alternating Reverse Lunges holding DB Then with Barbell: 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks Add some weight and repeat one more time. Then add on the weight you are going to use for your …

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Weightlifting Paused Front Squat (2-2-2-2-2) 5 @ BB 5 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 80% 2 @ Heavy 3×2 @ 85% of today’s heavy FULL PAUSE AT THE BOTTOM OF EACH SQUAT! Accessory Metcon (No Measure) 3 Sets: 30 Medicine Ball Russian Twists 30 Ring Mountain Climbers (2ct) 20 Banded Good Mornings 20 Kettlebell …

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Strength / Skillwork Deadlift 10-3-3-3-3 / 3 / 3-3-3 10 @ BB 3 @ 50% 3 @ 60% 3 @ 75% 3 @ 80% 3 @ heavy  3×3 @ 80% of today’s heavy set PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT. WOD 4 Rounds: :35 KB Figure 8’s w/uppercut :35 Lunge Jumps  :35 …

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Strength / Skillwork Back Squat 10-3-3-3-3 / 3 / 3-3-3 10 @ BB 3 @ 50% 3 @ 60% 3 @ 75% 3 @ 80% 3 @ heavy  3×3 @ 80% of today’s heavy set WOD PICK ONLY ONE OF THE WORKOUTS! EMOTM for 15 Minutes: :15 Assault Bike Sprint  Write down calories on a whiteboard after each round. Score is …

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Hang Snatch 5-3-3-3-2-2-2 5 @ BB 3 @ 40% 3 @ 50% 3 @ 65% 3×2 @ 75% TODAY IS NOT THE DAY TO GO HEAVY! FOCUS ON FORM AT YOUR 75%. DO NOT GO HEAVIER THAN THAT. WOD EMOTM for 6 Minutes w/Death-by at 7+: 6 Deadlifts 6 Over the bar burpees Rx: 50% of 1RM Deadlift  The first …

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Warm-up 5 sets: :30 Glute Bridges :30 Knee Abductions then: 10 Overhead band Pull-aparts 30 Band Tricep Push downs (hang band from pull-up bar) Weightlifting Paused Front Squat (2-2-2-2-2) 5 @ BB 2 @ 40% 2 @ 50% 2 @ 60% 2 @ 75% 2 @ 80% 2 @ heavy 3×2 @ 80% of today’s heavy set Accessory Metcon (No Measure) 3 …

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Warm-up 2:00 Heart rate: Bike, Row, Run, Jump Rope Then, with a partner and a Medicine Ball: 20 Chest Passes 20 Side Passes (10 Left/10 Right) 20 Wallballs 20 MB Sit-ups 20 Plank Throws Metcon Metcon (Time) 400m Run Buy-in Then, 3 Rounds of: 30 Plate Ground to Overheads 20 Lunge to Step-ups 10 Calorie Row or Bike 1:00 rest between …

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Warm-up 200m jog holding MB in bear hug 3 Sets: 10 Squat Jumps 5 Push-ups 10 Leg Lifts Weightlifting Bench Press (10-5-5-3-3 / 3 / 3-3-3) 10 @ BB 5 @ 50% 5 @ 60% 3 @ 75% 3 @ 80% 3 @ heavy 3×3 @ 80% of today’s heavy set Metcon Metcon (Time) 12:00 Time Cap 5 Rounds: :30 L-Sit Hold …

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Warm-up 2:00 Heart rate: Bike, Row, Run, Jump Rope Then, with a partner and a Medicine Ball: 20 Chest Passes 20 Side Passes (10 Left/10 Right) 20 Wallballs 20 MB Sit-ups 20 Plank Throws Community METCON Metcon (Time) 400m Run Buy-in Then, 3 Rounds of: 30 Plate Ground to Overheads 20 Lunge to Step-ups 10 Calorie Row or Bike 1:00 rest …

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Warm-up Grip Warm-up! 15#/10# Plate – 10 Plate flips with both hands – 10/10 Single hand plate flips – :30/:30 Single hand plate pinch carry – 15 Steering Wheel Squats – 30 Overhead Plate Tricep Ext. – 10 Hip Floss squats – 15 Wrist curls up+down with 5#/2.5# plates METCON  (AMRAP – Reps) Partner Workout! Teams of 2 6 Rounds: …

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