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6/3/19-6/8/19 – Battle Of The Sexes

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Gang this week is our Battle of the Sexes.  We are finding our maxes for our summer strength work. Come in the gym mentally ready to attack these lifts!  Our priority isn’t conditioning this week.
Get rested. Get Hydrated. Get Ready

-Coach Donald

Monday
Strength
Find 1RM Back Squat

Cond.
AMRAP 12
30 Double Unders
12 Alt DB Clean & Jerks 50/35

CoreWorx
Max WTD Situps: 3 Min

Tuesday
Strength
Find 1RM Bench Press

Cond.
5 Rds
Run 400m
10 Weighted Chin Ups 20/10
[Scale Chin Ups for 20 Hard Ring Rows]

CoreWorx
300 Flutter Kicks

Wednesday
Strength
a)5×10 Bent Over BB Row
b)POST WORKOUT: 4x Empty BB 21s

Cond.
For Time
100 Push Press 95/65
*4 Burpees Over Bar Everytime Bar Drops
**Man Challenge: Use Axle Bar
***Burpee CashOut: Rx Weight Minus Your Scaled Weight

CoreWorx
4×10 Crossbody Weighted Toe Touches

Thursday
Strength
Find 1RM Deadlift

Cond. 
EMOM12
E: 60yd Heavy Sled Drag
O: 5 Thrusters + 5 Box Jumps

CoreWorx
50 Side Plank Bends ea side

Friday
Strength
Find 1RM Power Clean

Cond.
10 Min
Run 800m
AMRAP Power Cleans @ 50% 1RM
<REST 2 Min>
AMRAP 4
Max Burpees Over Bar

Saturday
AFTERBURN
Come get those calories burned
-Your core on fire and those muscles lit up!