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PREME TUESDAY

PREME TUESDAY Warm-up 5Star any machine 2 minutes any machine Weightlifting Front Squat (5-3-3-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 5 deadlifts 275/205 lbs 7 burpees box overs 24/20 9 machine cals

PREME Monday

PREME Monday Warm-up run 600m run Weightlifting Shoulder Press (5-3-3-1-1-1-1) Metcon Metcon (AMRAP – Reps) 12 minute amrap 3-6-9-12-15-18… air squats hang power snatch 75/ 55 lbs over head squats 75/55 lbs

PREME Fridays

PREME Fridays Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (AMRAP – Rounds and Reps) 30 minute amrap: 400m run 20 box jumps 24/20 10 single arm db jerks 70/50 lbs 10 toe 2 bars

PREME

PREME Warm-up run 600m run Gymnastics midline 2 (Max reps) 3 rounds not for time: 5 pull ups 30 second handstand hold 10 object shoulder press 30 hollow rocks

COMP Wednesday

COMP Wednesday Warm-up run 600m run Metcon Metcon (Time) For Time: WZA Championship workout Part A: 3-2-1 reps of: Legless rope Climbs squat cleans 265/195 lbs Dumb bell squat snatches 50/35 lbs 6 minute cap. Part B. 50 clean and jerks 95/75 lbs

PREME Tuesday

PREME Tuesday Warm-up run 600m run Weightlifting Front Squat (5-5-3-2-2-2) working up to a 2 rep max Metcon Metcon (Time) FOR TIME: 21/42-15/30/9/18 Weighted front rack box step ups 75/55 lbs 24/20 Wall balls 20/14 lbs

PREME MONDAY

PREME MONDAY Warm-up 5Star any machine 2 minutes any machine Weightlifting Shoulder Press (5-5-3-2-2-2) strict shoulder press working up to a 2 rep max Metcon Metcon (20 Rounds for reps) emom: alt and perform minute 1 ball slam 50/40 lbs 2 burpees 3 ball slams 4 burpees 5 ball slams …….. work up to 20 …

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PREME Friday

PREME Friday Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (AMRAP – Rounds and Reps) 21 minute amrap: 7 hang cleans 155/105 lbs 7 burpee’s 200m run

PREME

PREME Warm-up 5Star any machine 2 minutes any machine Gymnastics hollow rocks (Max reps) 100 hollow rocks strict toe 2 bars (10 sets of 5) super set between hollow rocks Metcon Metcon (Time) 35-25-15-5 single arm alt dumb bell snatch 53/35 lbs box jumps 30/24 inch

PREME

PREME Warm-up 5Star any machine 2 minutes any machine Metcon assault bike tailpipe assault bike tail pipe partner wod: 3 rounds per athlete 20/15 cals assault bike/ 100/70 lbs kb Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 15 ball slams 50/40 lbs 5 slam ball cleans 50/40 lbs 20 cork screws

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