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15 Aug 2018
Thursday 8/16/2018

STRENGTH
Back Squat
8-8-8-8 WOD
4 Rounds For Time:
100' Single Arm Farmers Carry, left 100' Single Arm Farmers Carry, right 10 Squat + Box Jump, 24"/20" 100' Single Arm Front Rack Carry, left 100' Single Arm Front Rack Carry, right 10 Squat + Box Jump, 24"/20" *Intended stimulus: Farmers Carry
: Load for tough but unbroken sets. Front Rack Carry:
Load for tough but unbroken sets. Squat + Box Jump
: Squat plus jump in an unbroken movement, no pause at top. Athlete should be able to complete each round unbroken. i.e. stopping only to adjust position between reps. Scale height accordingly. Scale movement to squat + step-up, ....
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14 Aug 2018
Wednesday 8/15/2018

STRENGTH
BENCH PRESS:
8-8-8-8 WOD
AMRAP 18:
15/10 Strict Ring Dips 400m Run 15/10 Strict Handstand Pushups 400m Run 30/20 Pushups 400m Run *
Ring Dip: Athlete should be able to complete their first round in no more than four sets, subsequent rounds in no more than five sets. Scale accodingly.
Handstand Pushup: Athlete should be able to complete their first round in no more than four sets, subsequent rounds in no more than five sets. Scale repetitions accordingly.
Pushup: Athlete should be able to complete their first round in no more than four sets, subsequent rounds in no more than six sets. Scale ....
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13 Aug 2018
Tuesday 8/14/2018

STRENGTH
Snatch + Snatch Grip Push Press + Snatch Balance + Overhead Squat 8 x 1 WOD
4 Rounds: 20/15 Calorie Row 10/7 Strict Pull-ups 20/15 Calorie Row 1:30 Rest * Athletes should be able to complete the pull-ups each round in no more than two sets. Scale repetitions accordingly.
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12 Aug 2018
Monday 8/13/2018

STRENGTH
Deadlift
8-8-8-8 WOD
Kettlebell Swing Complex
4 Sets For Load: 10 Single Arm Kettlebell Swings, left 10 Single Arm Kettlebell Swings, right 20 Russian Kettlebell Swings *
Athlete uses a single kettlebell for the entire complex. Load should be selected for athlete to complete each set unbroken, resting 2-3 minutes between sets.

HAPPY BIRTHDAY
TOM MATAS!

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10 Aug 2018
Saturday 8/11/18

STRENGT H
Back Squat 3 x 5 WOD
4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Assault Bike ....
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9 Aug 2018
Friday 8/10/2018

STRENGTH:
Deadlift Heavy Set of 10 WOD
3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike *Intended stimulus : The deadlift is the main focus of this two part workout. Athletes will work a bit further outside their comfort of the usual 1-5 reps, building to a heavy set of 10. As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell. The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The dumbbell ....
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8 Aug 2018
Thursday 8/9/2018

WOD
AMRAP 20:
400 Meter Run Strict Pull-ups * Intended stimulus:
Accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. I n order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing the appropriate scale is key in this work out.

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7 Aug 2018
Wednesday 8/8/2018

WOD
AMRAP 3:
21/15 Calorie Row 21 Lateral Burpees Over Rower Max Overhead Squats (75/55) rest 3 minutes AMRAP 3:
18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3:
15/11 Calorie Row 15 Lateral Burpees Over Rower Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Burpees Over Rower Max Overhead Squats (135/95 *Intended Stimulus- Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, ....
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6 Aug 2018
Tuesday 8/7/18

WOD
For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) Intended Stimulus: This is a lung burner! The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. HAPPY BIRTHDAY COACH ANIYA ....
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5 Aug 2018
Monday 8/6/2018

31 Heroes WOD
31 Min AMRAP : 8 Thrusters (155/105) 6 Rope Climb (15ft ascent) 11 Box Jumps (30/24) ....
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