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September 2020
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September 09th, 20209/9/2020 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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September 08th, 20209/8/2020 STRENGTH
Deadlift - Work up to one heavy set of 5 Use appropriate variation and implement for your goal and skill level: barbell, axle, banded, deficit, etc. CONDITIONING *AMRAP 15* 4/8/100m, 5/10/100m, 6/12/100m, etc. Hang Power Cleans Front Squats 100m Sprint
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September 07th, 20209/7/2020 STRENGTH
Strict Press - 3x8 Use appropriate implement for your goal and skill level: barbell, axle, dumbbells, etc. CONDITIONING *3 Rounds for Time* 100 Double Unders 200m Farmers Carry 30 Renegade Rows 30 Dumbbell Thrusters
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September 04th, 20209/4/2020 STRENGTH
Sumo Deadlift - 6x4 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *5 Rounds for Time* 200m Run 20 Wallball 20 Medball Step Ups 20 Russian Twists
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September 03rd, 20209/3/2020 STRENGTH
Push Press - Work up to a heavy single Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *AMRAP 12* 12 Ring Pull Ups 10 Single Arm Kettlebell Cleans 8 Single Arm Kettlebell Thrusters 100ft. Single Arm Overhead Carry
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September 02nd, 20209/2/2020 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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September 01st, 20209/1/2020 STRENGTH
Front Squat - Work up to one heavy single Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *3 Rounds for Time* 400m Run 50 Double Unders 40 Sit Ups 30 Overhead Reverse Lunges
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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 |