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Thursday
Strength Every 2:00 x 5 Sets 5/5 Deficit Split Squat (Farmers Loaded) 3 Strict Press “First Principles” 12:00 AMRAP 3 Bar Facing Burpees 5 Thrusters 43/30kg 7 Toe to Bar Active 34/25 Lifestyle: Step overs, Hanging Knee Raises
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Strength Back Squat 10:00 EMOM 1 Rep @ 80%+ Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+ “Existential Burden” 15:00 EMOM minute 1: 50 Double Unders minute 2: 12 Ring Rows minute 3: 15 GHD Sit-Ups minute 4: – Max Forearm Plank…
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“The Philosophers Journey” For Max Calories 4 Sets: 5:00 AMRAP 500/450m Row 400m Run – Max Calorie *Bike – Rest 2:30 b/t sets – Bike can be any bike Lifestyle: 400/350m Row 300m Run
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Strength Deadlift Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 85% Set 3: 1 Reps @ 90% Set 4: 5 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 95%+ “The Cave and Beyond” 8:00 AMRAP 10 Power Cleans…
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Open Gym
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“Kyle Wilson” AMRAP in 24 minutes 4 Bench Presses (102/70) 12 Pull-Ups 16 calorie Assault Bike 5 Burpees Active: 80% 1rm Lifestyle: 80% 1rm, jumping pull ups This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April…
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Squat Clean & Jerk Complex Every 3:00 x 5 Sets 1 Hang Squat Clean 1 Squat Clean 2 Jerks Start @ 75% and Build to a Heavy for the Day This complex is meant to be done unbroken “Chrono Shift” 10:00 AMRAP 30 Wall Balls 9/6 10/10 Single Arm Dumbell Hang Clean…
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“Dune” 2 Sets: 3:00 Max Calorie Row – Rest :30 – 3:00 AMRAP of “Cindy” – Rest :30 – 3:00 Max Calorie Echo Bike – Rest :30 – 3:00 AMRAP of “Cindy” Rest 3:00 b/t sets Score = Sum Total of Rep (All 8 Sets Combined) “Cindy” = 5 Pull-Ups…
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Strict Press Every 2:00 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 85% Set 5: 1 Rep @ 90%+ “The Jedi Trials” For Time Every 5:00 x 4 Sets 400m Run 21 Toes to Bar…
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Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 5 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 90% Set 5: 1 Rep @ 95% Set 6: 1 Rep @ 95% “District Throwdown” For Time: 21-15-9 Deadlifts102/70 Box Jump Overs 24/20…
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