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08/01/2019

WARM UP "AMRAP 6" - 12 SA KB Strict Press (6 Each) - 8 Russian KB Swings - 4 Rope Pullups - 1/2 Turf Length Walking Lunge CONDITIONING "For Time" AMRAP 5 - 40ft KB Goblet Lunge @53/35 (RX+OH Lunge) - 20 KB Swings @53/35 ...rest 2 min... AMRAP 5 - 8 DBall GTOS @100/80 (RX+ 150/100) - 2 Rope Climbs ...rest 2 min... AMRAP 5 - 20 Wall Balls @10'/9' (RX + 11'/10') - 10 Burpees to 6" Target REMAINING TIME "Open Gym" - Work Weaknesses/Mobility (*Ask coach for help and drills, etc.)

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10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

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