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Week of July 16

Week of July 16, 2018 Week 4 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: 4 Rounds: 30 Kettlebell Swings (24/16) 15 TTB 30/15 Calorie Row (M/F) Fitness: 20 Kettlebell Swings (24/16) 15 TTB 20/10 Calorie Row (M/F) Tuesday: Strength: Split Jerk 5x2 WOD: For Time: 21 Thrusters (95/65) 200 Meter Run 15 Thrusters (95/65)…
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Week of July 9

Week of July 9, 2018 Week 3 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: 3 rounds 400m run 12 C2B pull-ups 9 clean and jerks 115/80 Fitness: 400m run 12  pull-ups or ring rows 9 clean and jerks 80/55 Tuesday: Strength: Split Jerk 5x2 WOD: 4 Rounds 50 Double Unders 5 Power…
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WEEK of July 2

Week of July 2, 2018 Week 2 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: For Time with a Partner 5 rounds 400m run 20 burpees 30 DB hang clean and jerk (single arm) Tuesday: Strength: Split Jerk 5x2 WOD: 30-20-10 KBS 32/20 TTB (sub dead bug if no toes to bar)…
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Week of June 25, 2018

Week of June 25, 2018 Week 1 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: 3 Rounds 500m Run/Row 2 Rope Climbs 10 Deadlifts @205/155 Fitness: 200m Run/Row 2 Rope Climbs or 6 Pull-ups 10 Deadlifts @155/105 Tuesday: Strength: Split Jerk 5x2 WOD: 4 Rounds 10 TTB 15 Thrusters @95/65 45 Double…
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Week of June 11, 2018

Week of June 11, 2018 Week 2 of 4 Strength Set Monday: Strength: Overhead Squat 8-6-4-2 WOD: 4 Rounds: RX+ 400 Meter Run 4 Ring Muscle-ups 40 WBS (20/14) RX: 400 Meter Run 8 Pull-ups 40 WBS (20/14) Fitness: 400 Meter Run 8 Pull-ups 40 WBS (14/10) Tuesday: Strength: Clean and Jerk 5x1 WOD: 15-12-9-6-3…
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Week of May 21, 2018

Week of May 21, 2018 Week 4 of 4 Strength Set - last week for this set! Monday: Strength: Back Squat 10x3 WOD: 500m Run 2 Rounds 12 Burpees 12 Thrusters @95/65 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerk 12 Burpees 12 Hang Power Cleans 12 Burpees 12 Overhead Squats 500m Run…
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