15/12/20 A. 10’ E2MOM odd: max reps of the complex 3 Power Clean+1 Thruster @60/40 even: rest B. For Time (25’ T.C.) 20/15 Cal Row (15/10 AB) 10 Hang Squat Cleans @80/55 then reduce 1 Hang Squat Clean every round, 20/15-9..20/15-8.. ad so on
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14/12/20 Warm Up 2 RDS empty BB 5 Clean Grip Deadlifts 5 Hang Power Cleans 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans 5 push press 5 push jerk A. 7’ EMOM From 7/1 to 1/7 Hang Squat clean + Push Jerk @60/40 B. 20’ E5MOM 200m Run 30 sit-up...
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12/12/20 A. 2500m Row (100/70 cal AB) 300 Air Squat 1500m Row (65/45 cal AB) 200 Sit-Ups 1000m Row (42/30 cal AB) 100 American Swing @24/16
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11/12/20 A. Warm Up 2 RDS empty BB 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Hang Squat Cleans B. 3 RDS For Time (10’ t.c) 800m Run 20 Hang Cleans @60/40 20 Pistols B. Core strength 6’ E2MOM 60 Hollow Body...
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10/12/20 A. 7’ AMRAP Burpees for max reps B. 10’ EMOM max box jump over@60/50 score= slowest round C. in a 5’ window -1000 m Row (42/30 AB Cal) 2’ rest In a 5’ window -42/30 Cal AB (1000 m Row)
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09/12/20 Warm Up 5’ AMRAP 5 down dog to Push up 5 DB Suitcase Deadlift (5+5) 5 DB Hang Power Clean (5+5) 5 DB Front Squat (5+5) A. 5 RFT (25’ T.C.) 20 DB Thrusters @22.5/15 20 Burpees 20 DB Snatch Alt@22.5/15
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08/12/20 A. For Time (8’ T.c.): 25 Deadlift @50/35 15 Deadlift @60/40 10 Deadlift @70/50 Rest 1:00 10 Deadlift @70/50 15 Deadlift @60/40 25 Deadlift @50/35 3’ Rest B. For Time (8’ T.c.): 12 Power Clean @50/35 9 Hang Power Clean @60/40 6 High Hang...
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07/12/20 A. 6’ AMRAP Buy-in 150 DU 10 Push Press @40/25 20 Back Squat @40/25 2’ Rest 6’ AMRAP Buy-in 100 DU 10 Push Press @40/25 15 Front Squat @40/25 2’ Rest 6’ AMRAP Buy-in 50 DU 10 Push Press @40/25 10 Overhead Squat @40/25 2’ Rest 6’ AMRAP 25...
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05/12/20 A.”12 Days of rage and anger” 40’(t.c.) 1 30 DU 2 Burpees 3 Kb Thrusters @24/16 Alt arm 4 Goblet Squat 5 Push-Ups 6 Kb Clean (3+3) 7 Kettlebell AM Swings 8 KB Snatches (4+4) 9 V-ups 10 Lunges with KB 11 Devil Press (1 KB Alt) 12...
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04/12/20 A. “Annie” (7’ T.C.) 50-40-30-20-10 DU Sit-up 3’ Rest B. “Annie in squat” (8’ T.C.) 50-40-30-20-10 DU Goblet Squat @24/16 3’ Rest B. “Annie for snatch” (9’ T.C.) 50-40-30-20-10 DU DB Snatch alt @22.5/15
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03/12/20 A. 12’ AMRAP 15 burpees 15 SDHP @24/16 15 DU 15 Goblet Squat @24/16 B. 12’ AMRAP 10+10 DB Row @22.5/15 10 DB Box Step up 15 Push Up
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02/12/20 A. Warm Up 2 RDS empty BB 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Push Presses 5 Back Squat 5 Push Press BHTN B. Squat Density 8’ EMOM Alt for max reps min 1- 5 Front Squat @70/50 min 2- 10 Back Squat...
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