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Monthly Archive for: ‘May, 2019’

Friday 5.31.19

Teams of two 8 Rounds 400m Run 12 Dumbbell Front Rack Lunge 50/35 12 Pull-ups   “This is the process – acknowledging where you are, identifying where you want to be, and breaking it down into pieces.”   .,l

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Thursday 5.30.19

Strength: Back Squat 3×3 @85% **3-second pause in the bottom of the first squat of each set. Metcon: 10 min AMRAP 3,6,9,12,15,… Dumbbell Snatch ~35/20 3,6,9,12,15,… Burpee Box Jump-over 24/20″   “Being uncomfortable isn’t a choice, but where and when you experience it is.”  

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Wednesday 5.29.19

3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar 3:00 Rest 3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar 3:00 Rest 3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar   “When character and process are both in place,  the results will take care of themselves.”   .,l

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Tuesday 5.28.19

Teams of 2 40 min AMRAP 4:00 Row Stretch, Foam Roll, etc.  

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Monday 5.27.19

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run    

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Friday 5.24.19

16 min EMOM 4 Bar Muscle-Ups 18 Wallballs (Unbroken) 14/10 Cal Row 4R/4L Step-ups (Heavy)   .,l

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Thursday 5.23.19

20 min AMRAP 100m Single-Arm Overhead Carry 35/26 KB 100m Sandbag or D-ball Carry 4 Box Jumps 30/24 200m jog   “Focus on the daily discipline of improving your routines, surrounding yourself with positive people, and creating time for learning and reflection.”  

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Wednesday 5.22.19

Teams of 2: For Time: 800m Run 80 Goblet Squat 53/35 60 Kettlebell Swings 53/35 40 Burpees 20 Handstand Push-ups 800m Run   “Don’t underestimate the power of consistency. You might not see the benefits of your hard work today, or you might be getting frustrated because someone who isn’t putting in the effort you are is somehow getting better …

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Tuesday 5.21.19

“DT” 5 Rounds 10 min time cap 12 Deadlifts 155/105 9 Hang Cleans 155/105 6 Push Jerk 155/105    

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Monday 5.20.19

Strength: Back Squat 3×3 @80% * 3-second pause in the bottom on the first squat of each set. Metcon: For Time: 50 Pull-ups 100 Push-ups 200 Air Squats   “Remember. The day you plant the seed is not the day you eat the fruit. Be patient. Be humble. Keep moving forward and know that all this hard work you’re putting …

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