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Monthly Archive for: ‘June, 2019’

Monday 7.1.19

Strength: 1×20 Back Squat *Heavy Then… 12 min EMOM 6/4 Strict Pull-ups 15 Sit-ups 30 Double Unders   “Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Willie Nelson  

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Friday 6.28.19

4 Rounds 600m Run 20 Box Jumps 24/20 20 Kettlebell Swings 53/35   “Dreams can come true, but not if you sit around only dreaming of them. Get up and start competing for them. Wins won’t come to you. Run them down.”    

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Thursday 6.27.19

25 min AMRAP 400m Row :60 Sandbag Hold *heavy 200m Walk 50′ Sled Push *heavy 30 Sit-ups     “Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving and progressing.”    

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Wednesday 6.26.19

5 Rounds 30 Double Unders 20 Step-ups 35/20 14/10 Push-ups    

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Tuesday 6.25.19

4 Rounds for Time 7 Hang Cleans 115/75 7 Shoulder to Overhead 115/75 7 Toes to Bar 400m Run   “Don’t let the noise of other people’s  opinions drown out your inner voice” -Steve Jobs    

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Monday 6.24.19

20 min AMRAP Teams of 3 20 Wallballs 20/14 10 Burpee Over Ball Row for calories     “Whatever you believe about yourself on the inside is what you will manifest on the outside.” -Anonymous    

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Friday 6.21.19

“Fran” 21-15-9 Thrusters Pull-ups     “You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” -Walt Disney    

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Thursday 6.20.19

For Time: 600m Farmers Carry 50/35 30 Russian Twist 20/14 30 Flutter Kicks 600m Run 600m Front-load Medball Carry 20/14 30 Russian Twist 20/14 30 Flutter Kicks 600m Run   “Long term success is a collection of consistent execution on the task right in front of you.”  

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Wednesday 6.19.19

Teams of 3: 18 min AMRAP 15 Goblet Squats 53/35 10 Seated Dumbbell Press *Challenging 10 Box Jumps 24/20″ Row “Be the type of person that no matter where you go or where you are, you always add value to the lives of others around you.”    

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Tuesday 6.18.19

4 Rounds For Time: 400m Run 4 Deadlifts *Heavy 7/4 Strict Pull-ups “F-E-A-R has two meanings: Forget Everything And Run or Face Everything And Rise. The choice is yours.”    

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