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11
Aug

Steal the Sunshine

Monday August 12th: 

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Hope everyone had a great weekend! 

Tomorrow: Back squats with a chipper as the Metcon. 

Rest of the week: 

Tuesday: Snatch 

Wednesday: Bench Press 

Thursday: Lower Accessory Work

Friday: Cleans 

See you in the gym! 

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Skill: Mobilize for Back Squats 

Strength: Back Squat: 5-5-5

*All 3 sets the same weight* 

Metcon: Within (22)-mins.. For Time! 

10 Ring Dips 

20 Bar Over Burpees 

30 Thrusters

40 Russian  KBS 

30 Thrusters 

20 Bar Over Burpees 

10 Ring Dips 

L1: Ring Dips, 135/95, White/Black, BFB

L2: Ring Dips, 115/85, Black/Blue, BOB

L3: Banded Dips or Box Dips, 75/55, Blue/Red, BOB

L4: Dips off Box, DB Thrusters, Orange/Yellow, Reg. Burpees

10
Aug

Jump Back

Sunday August 11th: 

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Against 18-mins… 4 Rounds For Time 

30 Double Unders 

1000/800m Assault Bike 

30 Double Unders 

Rest 1-min After Each Round 

L1: 1000/800m, 40 Double Unders 

L2: 1000/800m, 30 Double Unders 

L3: 800m/640m, 1/2 Att. (+) 1/2 Singles 

L4: 700m/560m, Singles 

9
Aug

Not Afraid

Saturday August 10th:

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12-min AMRAP 

40 Cal Row

30 Burpee Box Jump Overs 

20 Snatches 

L1: 135/95, 30”/24” 

L2: 115/85, 24”/20”

L3: 75/55, 20”17”

L4: 65/45, 17”/15”

(Rest 4-mins) 

Within 14-mins… 

1.5 mile Run (Trading 400m Runs)

Remaining Time…Find 3RM Front Squat

L1: Weight must Start at 225/155

L2: Weight must Start at 185/135

L3: 1-mile Run, Weight must start at 105/75

L4: 1-mile Run, Remaining Time: DBL DB Squats 

(Rest 4-mins) 

Every 90-seconds for 5 Rounds 

14 HSPU 

Remaining Time: Clean & Jerks 

L1: 155/105 

L2: 135/95 

L3: 95/65

L4: DBL DB G2OH 

8
Aug

Earned it

Friday August 9th: 

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Almost Friday! 

Tomorrow: Split Jerks

Metcon will get a little spicy, pace yourself. 

See you in the gym 

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Skill: Split Jerk 

Strength: Split Jerk: 5-5-3-3-1-1

*Try to increase weight each set*

Metcon: (16)-min EMOM 

1.) 100m Sprint (+) RT: Wall-balls 

2.) Rest 

3.) 100m Sprint (+) RT: DB Snatches

4.) Rest 

L1: 30/20, 60/40

L2: 20/14, 50/35

L3: 14/10, 35/20

L4: 10/8, 20/15

7
Aug

Kings and Queens

Thursday August 8th:

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Cleans tomorrow! 

Hope everyone enjoyed today’s metcon :). 

See you in the gym 

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Skill: Clean Pull/Hang Clean Pull/Hang Clean 

Strength: Every 90-seconds for 8 Rounds: Complex 

Complex: Clean Pull (+) Hang Clean Pull (+) Hang Power Clean 

**Try to increase in weight without losing form**

Metcon: (12)-min AMRAP 

Buy into each round: 20/15 Cal Row

Ascending Ladder by 5’s: Hang Power Cleans (5,10,15, etc)

*Every-time you break/drop HPC you owe: 8 T2B*

L1: 155/105, T2B

L2: 135/95, T2B

L3: 95/65, 14/10, K2E

L4: DB Hang Cleans, Ab-Mat Sit-ups