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Tuesday

Tuesday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Back Squat (5-3-1-1-1) Metcon Metcon (Time) 5 rounds for time : 20 slam ball alt lunges 50/40 20 machine cals

Monday

Monday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Thruster (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 21-15-9 21 American kb swings 53/35 15 Push ups 9 Toe 2 bars

H2H GRID

H2H GRID Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (27 Rounds for reps) Head to head 4 rounds : 12 burpees 9 ball slams 50/40 lbs 6 chest 2 bar pull ups Metcon Metcon (Weight) 100 weighted box step ups 24/20

Freestyle fridays

Freestyle fridays Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (Time) 4 rounds for time : 70double unders 30 single arm kb swings 53/35 Metcon 100 hollow rocks

Thursday

Thursday Warm-up 5Star any machine 2 minutes any machine Gymnastics Midline (Max reps) 4 rounds not for time : 5 chin ups 60 ft Single arm farmers carry (heaviest object) 20 hollow rocks Metcon Metcon (Time) 4 rounds for time : 20 push ups 20 slam balls 50/40

Comp wednesday

Comp wednesday Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) NCC qualifier 20.3 For time : 80 wall ball shots 20/14 40 cleans 75/55 40 box jump overs 24/20 40 shoulder 2 over heads 75/55 80 cal row/ erg machine

Tuesday

Tuesday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (Time) 5 rds for time: 20 amrican kb swings 50/35 50double umders

Monday

Monday Warm-up 5Star any machine 2 minutes any machine Weightlifting Thruster (5-3-2-2-2) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap: 12 slam ball cleans 50/40 lbs 12 box jumps 30/24 24 ab mat sit ups

Head 2 head

Head 2 head Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (4 Rounds for reps) Head 2 head : 4 rounds 6 burpee pull ups (bodylength) 12 ball slams 50/40 5 binding box jumps 30/24 Warm-up 100 weighted deadbugs 20/14

Friday

Friday Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (Time) For time 50 machine cals then 5 rounds : 9 power cleans 135/95 7 front squats 135/95 5 push jerks 135/95

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