Blog

A. HYPERTROPHY

On the 2 Mins x 5
12 DB Bench PressScoring: Not Scored

B. TUESDAY

For Time [38 Minute Cap]:
4,000 Meter Bike or 2,000 Meter Row
1 Mile Run
100 Toes to BarScoring: Not Scored

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A. Power Clean and Jerk

Build to a heavy singleScoring: Not Scored

B. “X-Factor”

For Time : [18 Minute Time Cap]

– 12 Box Jump Overs (24″/20″)
– 6 Burpee Pull-ups or 6 Bar Muscle Ups
– “X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)Scoring: Not Scored

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A. “12 DAYS OF COMPTRAIN”

For Time:
1 Push Press (115/85)
2 Hang Power Cleans (115/85)
3 Deadlifts (115/85)
4 Burpees
5 Toes to Bar
6 Box Jumps (24"/20")
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Wall Balls (20/14)
12 Calorie BikeScoring: Not Scored

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A. THRUSDAY

For Time :
Buy In = 1 Mile Run or 2000/1600m Row or 4000/3200m Bike

10 Rounds :
30 Double Unders
10 Single Dumbbell Box Step Ups

Cash Out = 800 Meter Run or 1000/800m Row or 2000/1600m Bike

Box: (24"/20")
Dumbbell: (35/25)

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. Front Squats

3 Rounds On the 2:00:
5 Front Squats

*Score = Sum Total LoadScoring: Not Scored

B. "ALL BALL"

42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women's Calories: 30-24-12

[Kilos = 9/6]

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. BENCH PRESS

For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between setsScoring: Not Scored

B. TUESDAY WORKOUT

AMRAP 10:
15 Push Press (115/85)
35 Double Unders

*Score = Rounds + Reps completedScoring: Not Scored

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A. DEADLIFT

Build to Heavy 6-4-2 (GOOD FORM)Scoring: Not Scored

B. “YES MA’AM”

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Strict Handstand Push-ups
9 Box Jumps (30"/24")

[Kilos = 102.5/70]

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. 1 MIN TEST

MAX BIKE/ROW/SHUTTLE RUNScoring: Not Scored

B. PART B

3 ROUNDS FOR TIME :
– 1000m Row
– 40 Sumo Deadlift High Pull (75/55)
– 20 Reverse BurpeesScoring: Not Scored

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A. Kipping Progression

– Hollow Hold
– Superman Hold
– KippingScoring: Not Scored

B. Mini Murph

FOR TIME :
Buy-In : 800m Run
10 Rounds :
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air SQ
Buy-Out : 800m RunScoring: Not Scored

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A. Double-Unders Progression

10 Minutes for Practice

-Single Taps
-SUs
-Double Taps
-DUsScoring: Not Scored

B. Hold and Walk

4 ROUNDS FOR TIME :
– 2 R. Walking Lunges
– 200m Farmers carry (50/35)Scoring: Not Scored

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