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WORKOUT OF THE DAY

Friday, August 13, 2021

Partner WOD: Teams of 2: 20 Alternating Full Rounds (40 Minute Time Cap): 6 Front Squats 10 Box Jump Overs 15 Sit-ups Rx+: 155/105, 24/20”, 10 GHD Sit-ups Rx: 135/95, 24/20”, AbMat Sit-ups Intermediate: 105/75, 20”, AbMat Sit-ups Beginner: 75/55, 20”, AbMat Situps Note: Each

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Thursday, August 12, 2021

Strong Person:  10 Sets: 10 Banded Tricep Extensions 6 Deficit Push-ups (Rx+: Deficit Handstand Pushups) 4 Heavy Turkish Get Ups (2/side) WOD:  10 Minute AMRAP: 25 Double Unders 10 Toes to Bar :30 Handstand Hold Note: In upcoming weeks, more emphasis will be on handstand

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Wednesday, August 11, 2021

Cardio:3 Sets:500 Meter Row (Easy)300 Meter Row (Moderate) 200 Meter Row (Sprint)Note: This cardio piece has the main focus of building up a capacity in sprinting. Each set will go right into the next. When you have finished your sprint, use the first minute of

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Monday, August 9, 2021

Strength: 6 Sets: Clean Deadlift + Clean Pull + Power Clean + Squat Clean *Build in Weight Across Sets Note: This complex should be focused solely around the full extension in each of the separate movements. Drive up with force and keep a straight bar

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Friday, August 6, 2021

Partner Day: As a Team of Three: Accumulate the Following: 6:00 Handstand Hold/9:00 Planks 240 Russian Twists 180 Double DB Deadlifts 120 Double DB Front Squats 60  Double DB Push Press Rx+: 50/35, Handstand Rx: 50/35, ½ HS hold time Intermediate: 35/25, Plank Beginner: 30/20,

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Thursday, August 5, 2021

Strong Person: 4 Sets: 100’ Weighted PVC Single Arm Overhead Carries 10 Light DB Lateral DB Step Ups/Pistols (5/side) 12 Skull Crushers 20 DB Plank Pull Throughs WOD: For Time:  100 Battle Rope (Each Side Counts as One Rep) 200’ Sled Pull  100’ Burpee Broad

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Wednesday, August 4, 2021

Strength:  Overhead Squats: 10-8-6-4-2 Note: Increase in weight across sets. You may take the bar from the rack in a back squat position and then push the weight up and overhead.  WOD: 15 Minute AMRAP:25 Calorie Row 20 KB Swings 10 KB Goblet Squats Cooldown:

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