7.1.20
Metcon (Time)
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January 22, 2021
1.22.2021 Bench Press (Weight) Bench Press (5,5,3,3,2,2,1,1) Metcon (Time) 5 RFT 200m Run 30 Dubs…
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January 21, 2021
1.21.2021 Front Squat (Weight) Front Squat 4×9 @ 70% Metcon (Time) 50 Cal 50 Wallballs…
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January 20, 2021
1.20.2021 Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 HPS (95/65) 5 OHS 5…
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January 19, 2021
1.19.2021 Metcon (AMRAP – Reps) Tuesday A. EMOM x 4 1: 12/9 cal assault bike…
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January 18, 2021
1.18.2021 Clean and Jerk (Weight) 2 Cleans+1 Split Jerk 2 @ 45%, 55%, 65%, 75%…
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January 15, 2021
1.15.2021 Metcon (Time) Clean Grip Deadlift 5,5,3,3,2,2,1,1 Build to a Heavy Metcon 100-80-60-40-20 Dubs 50-40-30-20-10…
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January 14, 2021
1.14.2021 Back Squat (Weight) 10×3 @ 85% Leg Strength 5×8 Heavy Glute Bridges 4 x…
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January 13, 2021
1/13/2021 Metcon (AMRAP – Reps) 1 min max each, 1 min rest between PULL UPS…
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January 22, 2021
1.22.2021 Bench Press (Weight) Bench Press (5,5,3,3,2,2,1,1) Metcon (Time) 5 RFT 200m Run 30 Dubs…
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January 21, 2021
1.21.2021 Front Squat (Weight) Front Squat 4×9 @ 70% Metcon (Time) 50 Cal 50 Wallballs…
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January 20, 2021
1.20.2021 Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 HPS (95/65) 5 OHS 5…
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January 19, 2021
1.19.2021 Metcon (AMRAP – Reps) Tuesday A. EMOM x 4 1: 12/9 cal assault bike…
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January 18, 2021
1.18.2021 Clean and Jerk (Weight) 2 Cleans+1 Split Jerk 2 @ 45%, 55%, 65%, 75%…
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January 15, 2021
1.15.2021 Metcon (Time) Clean Grip Deadlift 5,5,3,3,2,2,1,1 Build to a Heavy Metcon 100-80-60-40-20 Dubs 50-40-30-20-10…
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January 14, 2021
1.14.2021 Back Squat (Weight) 10×3 @ 85% Leg Strength 5×8 Heavy Glute Bridges 4 x…
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January 13, 2021
1/13/2021 Metcon (AMRAP – Reps) 1 min max each, 1 min rest between PULL UPS…
21-15-9
Pistols
C2B
Deficit HSPU
*400m run after each round