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September 2020
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August 31st, 20208/31/2020 STRENGTH
Bench Press - 6x4 Use appropriate implement for your goal and skill level: barbell, axle, dumbbells, etc. CONDITIONING *Every 3 Minutes x15 Minutes* 10 Single Arm Dumbbell Clean & Presses 5 Burpee Box Jumps 10 Ring Rows 100m Sprint
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August 28th, 20208/28/2020 STRENGTH
Sumo Deadlift - 4x6 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *AMRAP 15* 20 Alternating Dumbbell Snatches 30 Goblet Squats 40 Sit Ups 50 Double Unders
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August 27th, 20208/27/2020 STRENGTH
Push Press - Work up to a heavy set of 2 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *3 Rounds for Time* 15 Dumbbell Hang Cleans 30 Ring Dips 800m Run
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August 26th, 20208/26/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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August 25th, 20208/25/2020 STRENGTH
Front Squat - Work up to one heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 12* 10 Box Jump Overs 20 Wallball 30 Mountain Climbers
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August 24th, 20208/24/2020 STRENGTH
Bench Press - 4x6 Use appropriate implement for your goal and skill level: barbell, axle, dumbbells, etc. CONDITIONING *5 Rounds for Time* 200m Run 20 Renegade Rows 10 Lateral Burpees 20 Dumbbell Push Presses
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August 21st, 20208/21/2020 STRENGTH
Sumo Deadlift - 3x8 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *3 Rounds for Time* 30 Alternating DB Snatches 100m Sprint 30 DB Front Squats 100ft. Sled Drag
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August 20th, 20208/20/2020 STRENGTH
Push Press - Work up to a heavy set of 3 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *AMRAP 15* 3/6/75, 4/8/75, 5/10/75, etc. 5 Hang Cleans 10 Shoulder to Overhead 50 Double Unders *800m Run buy-in*
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August 19th, 20208/19/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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August 18th, 20208/18/2020 STRENGTH
Front Squat - Work up to one heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *5 Rounds for Time* 400m Run 25 Russian Swings 20 Walking Goblet Lunges 15 TTB |