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A. : Metcon (Time)

Teams of 2 ::

1600 m row

50 Strict pull ups

100 push ups

120 Back Squats (R+115/75, Rx 95/65)

1 mile run

*Run together

*Split the work as needed

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Note: Record Set 6

B: Metcon (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (R+135/95, Rx 115/75)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+185/135, Rx155/115)

*Let’s choose our barbell weights based off the following recommendations:

-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

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A: Warm-up (No Measure)

3 Rounds
20 Banded Tri Push Down

20 Banded Bi Curl

20 Banded Face Pulls

B: Metcon (No Measure)

EMOM 20
Min 1: 1 Round of Cindy (5 Pull-ups (Rx+strict) + 10 Pushups + 15 Air Squats *Scale to 3 Pull-ups +5 Pushups + 9 Air Squats)

Min 2: 15/12 Row Bike Ski

Min 3: 10 DB Single Arm Hang Power Clean and Jerk (5R/5L) + Hollow Body hold until :40 (R+50/35, Rx 40/25)

Min 4: 50m Prowler push (R+&Rx Men Four 45/ Women Two 45 Plates)

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A: Thruster ( On the Minute x 7: )

Minute 1: (R+115/75, Rx 95/65)

Minute 2: (R+125/85, Rx105/75)

Minute 3: (R+135/95, Rx 115/85)

Minute 4: (R+135/95, Rx 115/85)

Minute 5: (R+135/95, Rx 115/85)

Minute 6: (R+125/85, Rx105/75)

Minute 7: (R+115/75, Rx 95/65)

*Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins.

*In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

*change out weights during your rest

*Choose your weights based on the following; Fresh and unbroken

1st Barbell: A weight that you could cycle for 21+ reps.

2nd Barbell: A weight that you could cycle for 15+ reps.

3rd Barbell: A weight that you could cycle for 9+ reps

Note: Record heaviest weight/reps

B: Metcon (Time)

(25 min Cap)
2 Rounds

20 DB single arm Push Presses (10R/10L)

30 DB single Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) (hold db anyway you want)

40 Burpees

500m Run

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A: Warm-up (No Measure)

2 Rounds
30 Second Side Plank (:15 R/:15 L)

30 Seconds Weighted Superman Hold

30 Seconds Medicine Ball Lateral Climbs

B: Handstand Push-ups (Stict)

On the 1:30 x 5 Sets:

Strict Handstand Push-ups (Scale to on box or DB press)

*Choose a variation that allows you to complete at least 5 reps per set

*You can expect to have about a minute of rest between each set of strict handstand push-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 13
Buy-In: 1000m Run

Directly Into...

5 Deadlifts (R+ 250/165, Rx 205/135)*Scale to approx. 55% of 1Rep Max Deadlift

15 AbMat Sit-ups

25 Double Unders (Scale to 40 Singles or 6/4 Ski Erg)

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A: Back Squat

With a Running Clock:

Set #1 (On the 0:00) - 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) - 5 Reps @ 91%

Set #4 (On the 6:00) - 3 Reps @ 96%

Set #5 (On the 8:00) - 1 Rep @ 100%

Set #6 (On the 9:00) - 1 Rep @ 102%

Set #7 (On the 10:00) - 1 Rep @ 105-106%

Set #8 (On the 11:00) - 1 Rep @ 105-106%

Set #9 (On the 12:00) - 1 Rep @ 105-106%

Set #10 (On the 13:00) - 1 Rep @ 105-106%

Set #11 (On the 14:00) - 1 Rep @ 105-106%

* Sets 1-4 completed "On the 2:00"

* Sets 5-11 completed "On the 1:00"

* Percentages Based on 5RM Back Squat

*Week #3 of our squat cycle, aiming to reach the same percentages of last week now with less rest between sets.

Note: Record Set#11

B: Metcon (Time)

5 Rounds
15 Toes to Bar (Scale to hanging knee raise to chest or v ups)

15 Wallballs (R+20/14, Rx 16/12)

Directly Into…

5 Rounds:

15 Power Snatches (R+75/55, Rx 65/45)

15 Overhead Squats

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A. : Metcon (Time)

Teams of 2 ::

500 m Run

50 Power Cleans (R+135/95, Rx 115/75)

400 m Run

40 Power Cleans (R+155/105, Rx 135/95)

300 m Run

30 Power Cleans (R+185/125, Rx 155/105)

200 m Run

20 Power Cleans (R+205/135, Rx 185/125)

100 m Run

10 Power Cleans (R+225/155, Rx 205/135)

*Run together

*split the work as needed

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A: Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Record: Set 6 1rep @ 86%

B: Metcon (Time)

"FRAN COMPLEX"
6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (R+115/75, Rx 95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters

*MU (Scale to Strict C2B or banded C2B), C2B (Scale to Strict Pull-ups, Banded pull ups), Pull ups (Scale to Jumping pull ups)

Note: R+ = MU, Rx = Chest 2 Bar

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A: Hang Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%

*Percentages based off your 1RM Hang Squat Clean

Record: Sets 4-6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Cals Row Bike or Ski

20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench

25 Russian KB Swings (R+70/53, Rx 53/44)

:30 Plank (R+ on Rings w/ external rotation)

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A: Snatch (Complex)

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Build to a Heavy

Record: Heaviest Snatch complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 Wallballs (R+20/14, Rx 16/12)

20 Alt DB Single Arm Power Snatches (R+50/35, Rx 40/25)

20 Box Jumps (24"/20")

20 DB Single Arm Push Press (Alt arms every 5 Reps)

400m Run