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Thursday – July 12

Every 1:30 for 10 Sets

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

right in to

Every 1:30 for 10 Sets

2 Deadlifts

2 Hang Power Cleans 

2 Front Squats

*Approximate Loads:

3s: 60-70%

2s: 75-85%

of 1 RM Squat Clean

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Barbell cycling has its place in functional fitness as we focus on proper lowering of the bar between reps (eccentric phase).  Fire up your hamstrings and upper back today, and focus on proper breathing within each complex.

Wednesday – July 11

3 Rounds

3:00 on / 1:00 off

50 Double Unders

30 Push Ups

Max Cal Row

*Record Cals

5 Minute Rest

3 Rounds

3:00 on / 1:00 off

20 Box Jumps (24/)

30 Sit Ups

Max Rep Rope Climbs

*Record RC's

*Scale for Rope Climbs = KB Swings OR Pull Up + Knee Raise

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Today is clearly a great day to work on two skills – double unders and rope climbs.  Once again, don’t worry about “sprinting” either of them. Fast double unders are unbroken double unders.  Fast rope climbs are efficient ones.

Tuesday – July 10

For Time:

400 M Run

15 Pull Ups

400 M Run

15 Pull Ups

15 Wall Balls

400 M Run

15 Pull Ups

15 Wall Balls

15 Power Cleans (135/85)

400 M Run

15 Pull Ups

15 Wall Balls

15 Power Cleans (135/85)

15 Shoulder to Overhead (135/85)

400 M Run

15 Pull Ups

15 Wall Balls

15 Power Cleans (135/85)

15 Shoulder to Overhead (135/85)

15 Power Snatches (135/85)

*30 Minute Cap

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Olympic Lifting (815pm)

A) 1/2 snatch balance (3-sec hold)

B) Power snatch to max

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CHOOSE YOUR WEIGHTS WISELY!  This is a long and gritty workout – almost “Hero”-style. Find a rhythm and keep the breaks limited. Learn to visualize the entire workout in a bigger picture, not just sprinting the beginning and end.

Monday – July 8

Part 1:

AMRAP 9

500/400 M Row Buy in, then

6 Burpees

6 Box Jumps (24/20)

12 Plate Overhead Lunges (45/25)

*Do not drop plates from overhead

*Not recording

Part 2:

3-2-1 (75-80-85%)

3-2-1 (80-85-90%)

3-2-1 (85-90-95%)

Front Squat 

*Record the heaviest 3-2-1

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While the main focus of today will be the front squats, don't overlook how well Part 1 can prime you.  Get after it, yes, but move well and fire everything up for the strength session.

Saturday – July 7

3 Rounds

200 M Run (together)

42 KB Swings 

30 Push Press (95/65)

18 Chest to Bar Pull Ups

in to

3 Rounds

200 M run (together)

42 Box Jumps (24/20)

30 Toes to Bar

18 Power Snatch (95/65)

*33 Minute Cap

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The barbell is meant to be light as you will be doing a lot of reps today.   The goal is to always have someone moving and reps accumulating.  Find “rest” in movements that you excel at, and save your mental energy for movements that you struggle with.

Friday – July 6

For Time:

10 Hang Squat Cleans (135/85)

40 Double Unders

10 Burpees

8 Hang Squat Cleas (165/105)

40 Double Unders

8 Burpees

6 Hang Squat Cleans (185/125)

40 Double Unders

6 Burpees

4 Hang Squat Cleans (205/135)

40 Double Unders

4 Burpees

2 Hang Squat Cleans (225/155)

40 Double Unders

2 Burpees

*20 Minute Cap

Approximate % for the Cleans:

10 = 50+%

8 = 60+%

6 = 70+%

4 = 80+%

2 = 90+%

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Focus on the “percentage of max” for the cleans – this is important as you should be able to hit at least half the reps at each weight without putting the bar down.  To keep the proper intensity for the workout, today is NOT a good day to work on double unders.

Thursday – July 5

28 Minute Altenrating EMOM

1: Max Rep Push Ups

2: Max Rep Alternating DB Step Ups 

3: Max Cal Row

4: REST

*Record total reps, fight gone bad style

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We are training the brain to work in intervals.  Push a true “max effort” for each set, there is a rest station coming every 4 minutes! Today is not meant to be complicated – you should be learning about yourself as an athlete and what you are capable at different time domains.

Wednesday – July 4

*If you did not sign up for class…only the 10 AM slot has spots available.  7 AM, 8 AM, and 9 AM classes  are FULL.

*Please arrive early to warmup on your own

"Abbate"

1 Mile Run

21 Clean and Jerks (155/105)

800 M Run

21 Clean and Jerks (155/105)

1 Mile Run

*35 Minute Cap

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Today’s hero WOD is dedicated to Marine Sgt. Matthew Abate, who received the Navy Cross for his heroic acts on the battlefield on Oct 14, 2010 in Afghanistan.  The purpose of her WODS are remembering the fallen and respecting all those who give the ultimate sacrifice so that we may enjoy the freedoms that we oftentimes take for granted.  Break up and scale the workout  however you like, but remember that you SHOULD be struggling and performing this with as much intensity as you can safely handle.

http://www.blackfive.net/main/2012/08/doing-what-needed-to-be-done-marine-sergeant-matthew-abbate-sysk.html

Tuesday – July 3

Part 1:

3 x 5

3 x 3

3 x 2

Back Squat

*Record heaviest set of 2

Part 2:

AMRAP 10

5 Muscle Ups

15 Sit Ups

30 Air Squats

*Scale for MU = 10 Pull Ups and 10 Push Ups

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Back to squatting!  Our focus this cycle is geared towards improving our front squat.  Today is a good day for any type of muscle up work – ask a coach what the right scaling options are based on what you can currently do.

Monday – July 2

Part 1:

3 x 5

Push Press

3 Sets

@50% of highest set of 5:

Max Rep Strict Press

right in to

Max Rep Push Press

*Done without re-racking bar

Part 2:

30-20-10

Sumo Deadlift High Pulls (95/65)

Burpees

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PREP YOUR FRONT RACK PROPERLY TODAY!  If you cannot fully grip a barbell in your pressing movements, spend the extra five minutes today loosening up your fingers, wrists, forearms, and lats today.  Part 2 is your dosage of sweating for today – the sumo deadlift high pull should be light and smooth, and burpees should be “rhythmic”