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WOD

21
Jan

WEDNESDAY

Strength: (Complete part A before moving on to part B)A.) Push Jerk (working at 90% of 1rm) 3 @ 70% 3 @ 80%3+ @ 90%...
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20
Jan

TUESDAY

MetCon:Road to 300 1:00 Max Calorie Row :30 Rest 1:00 Max Burpee Box Jump Over (24/20) :30 Rest 1:00 Max Calorie Ski :30 Rest 1:00...
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19
Jan

MONDAY

Strength:Back Squat (week 2) -Add 5 lbs from Friday’s session -Warm up to your starting weight -Perform 1 x 20 Reps MetCon:For Time75-50-25-50-75 Double Under...
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18
Jan

SUNDAY

Strength:1.) Bench Press 8-6-4-2 Build in weight to a heavy double 1a.) Perform after each set 15 Slow and Controlled Banded Face Pulls MetCon:5 Rounds...
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17
Jan

SATURDAY

Team Style Rogue Invitational (Teams of 2) Rogue Invitational Qualifier Workout 1 Complete as many rounds as possible in 12 mins of: 1000 m Row...
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16
Jan

FRIDAY

Strength:Back Squat -Add 5 lbs from Monday’s session -Warm up to your starting weight -Perform 1 x 20 Reps Strength & Conditioning:13 Minutes Build to...
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15
Jan

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:00 PM Suggested Workout:Death By Assault BikeMinute 1: 2 CaloriesMinute 2: 4 CaloriesMinute 3: 6 Caloriesetc…*Utilize rest time early...
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14
Jan

WEDNESDAY

Skill:RowingTechnique and Efficiency Complete in any order and break up however you choose For Time: 100 Box Step Ups (24/20)100 Calorie Row 100 Shuttle Sprints...
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