April 2017

Monday

Three sets of: Single leg KB Deadlift x 6-8 reps each leg Rest 60 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Dumbbell walking lunge x 10 reps each leg

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Friday

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March x 20 steps (10 each leg) Station 3 – Nose-to-Wall Handstand Hold x 45-60 seconds

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Thursday

A. Back Squat warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom. B. AMRAP 8 min: 8 burpee box step/jump overs 8 dips level 1: box dip level 2: bar dip w/without assistance level 3: ring dip no assistance

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Wednesday

A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8 x 30%, 5×40% work sets: 50%x5, 60%x5, 70%x5 *treat this as an E2min emom. Goal today is positioning and speed work with lighter loads. B. For time: scale accordingly so

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Monday

A. Deadlift warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom.B. 2 person teams, working width of room, 25′ down, 25′ back; 10-8-6-4-2 reps for time with 10 min cap: Double KB deadlift + farmers carry partner 1 does 10 double KB deadlifts +

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Monday

A. Teams of 3, alternating whenever needed; AMRAP 8 min; 8 Alternating Single-Arm Dumbbell Snatches level 1: 25/15 level 2: 35/20 level 3: 50/35 8 toes-bar level 1: v-ups level 2: hanging knee raise level 3: toes-bar Rest 4 min: In teams of three, perform three sets each for time of: Run 400 Meters *partner

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