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1/7/19-1/12/19

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Monday
Strength
Front Squat
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
3 Rounds
21-15-9
Thruster 45/45
Ring Row
Rest 1:1 After Each Round

Tuesday
Strength
Bench Press
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AMRAP 16
Run 200m
5 Deadlifts 315/225
10 B.O.B.
Max Unbroken Hand Release Pushups

Wednesday
Strength
Snatch
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
5 RFT
50 Double Unders : Scale 100 Singles
20 Alt DB Snatches 50/35

Cash Out
30 Toes-2-Bar | Scale 60 Hanging Knee Raises

Thursday
Strength
Deadlift
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AFAP
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/65
S-2-OH

Friday
Cond.
Run 800m
30 Box Jumps 30/24
60 Russian KB Swings 70/53
30 Burpees
Run 800m w/KB

Weekend Pump
Superset x 3
12 KB Curls
10 B.O. KB Row w/Rotation

Saturday
Cond.
20 Min
800m Sled Drag
w/ remaining time
Max Clean & Jerks 185/135

12/10/18-12/15/18

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Monday
Strength
5 Rounds | Every 2 Min
Max Strict Press
Max Push Press

Cond.
AMRAP 18
10 Clean & Jerks @ 135/95
10 Pull Ups

Tuesday
Strength
3×10 Back Squat

Cond.
9-7-5
Deadlift 335/235
27-21-15
Burpee Over Bar

Wednesday
Strength
5×4 Hang Power Snatch

Cond.
For Time
50 Double Unders
50 Alt DB Snatch 50/35
40 Double Unders
40 WB Shots 20/14
30 Double Unders
30 Alt DB Snatches
20 Double Unders
20 WB Shots
10 Double Unders
10 WB Shots
[Scale: 2:1 Doubles]

Thursday
Strength
Find 1RM Thruster
Must Clean From Floor

Cond.
AMRAP 31
Run 600m
20 Thrusters @ 40% 1 RM
15 Hang Cleans
10 Toes-2-Bar

Friday
Strength
Find 2RM Axe Bar Deadlift

Cond.
20 Min
Every 2 Min
Odd: 100m Sled Drag
Even: 4 Heavy DB Cleans + 8 Burpee Box Jumps

Saturday
SPECTRAVERSAY!!!
Come to the gym and celebrate Spectra turning 5 years old!!!
Bring your best dish + friends and family.  We will have tons of games and some cool prizes to win! 

3PM – 6PM at The Gym! Come party! 
Yes there will be mimosas!

——–
But First
Strength
Pump Sesh
Superset 1
10×10 DB Bench Press
10×10 Bent Over BB Row

Superset 2
5×10 Romanian Deadlift
5×10 Goblet Squat

For Time
Either
Row 500 | Run 400  | Bike 800
60 Alt KB Swings
60 V-ups
60 Ball Slams
Row | Run | Bike

Pick a different cardio component

WINTER BUDDY BASH!

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WELCOME TO OUR WINTER BUDDY BASH!  WE ARE EXCITED TO HAVE YOU CHECKOUT WHAT WE DO.  

WE HAVE ONLY 2 RULES
1. HAVE FUN
2. BE SAFE

Monday
Strength
a1)4×10 Bent Over DB Row
a2)4×10 KB Upright Row

Cond.
For Time
Run 400m
100 Shoulder-2-Overhead
Run 400
18 Min Cap

CASHOUT – 150 Banded Bicycle Crunches

Tuesday
Strength
a)4 Min To Complete 100 Barbell Curls
b)4 Min to Complete 100 Band Tricep Overhead Extensions

Cond.
Teams Of 2
150 WB Shots
100 KB Deadlifts
50 Strict Pull Ups [Scale 100 Ring Rows]

Wednesday
Strength
3×8 Close Grip Bench Press

Cond
5 Rounds
10 Plate Ground-2-Overhead
10 Plate Burpees

Thursday
Strength
4×10 Back Squat

Cond.
21-15-9
DB Thrusters
Walking Lunge
Team 200m Run
Example: Partner A does 21 Thrusters and 21 Lunges then tags Partner B. Partner B does 21 Thrusters and 21 Lunges.
Then both partners go for a 200m Run then start 15

Friday
Strength – Post Workout
3×10 Arnold Press

Cond.
For Time
150 Russian KB Swings
*Top Of Every Minute 6 V Ups

Saturday
Two Team Class Workout
20 Min
Row 200 Calories
150 A-Burpees
150 Medball Situps
150 Box Step Overs w/Medball

SWOLEvember Week 4

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
Teams of 2
2Rounds
400m Run
20 KB Swings + 20 KB Goblet Walking Lunges 53/35
100m Farmers Carry

Athlete 1 will Run 400 then Athlete 2 will run.
Athlete 1 well do KB Swings + Lunges Athlete 2 will do the same
etc

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
5 Power Cleans 155/105
10 Burpees Over Bar

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
For Time
50-40-30-20-10
S-2-O 75/55
Double Unders {Scale 3:1 Singles}

Thursday – Shoulders
4×15
a)BB Strict Press
b)Behind Neck Military Press
c)Front Plate Raise
d)Band Pull Apart

Cond.
AMRAP13
5 Deadlifts 315/225
8 Box Jumps 30/24
Run 200m

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
EMOM14
E: 30s|4 Heavy DB Snatches + Max Burpees
O:30s|15 WB Shots 20/14

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

Suggestion
A1)4×8 Box Squat
A2)4×8 Romanian Deadlift

Cond.
3RFT
30 KB Swings
15 Toes 2 Bar
Run 400m *
THEN
100 KB Curls
THEN
200 Russian Twists

*Must Row 500m /400m in one of the rounds

SWOLEvember Week 3

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
21-15-9
Alt DB Snatch  50/35
Lateral Burpee Over DB

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
AMRAP18
10 Hang Power Cleans 135/95
10 Shoulder-2-Overhead
Run 200m

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
For Time
Part 1
10-20-30-40-50
OH Plate Situps 45/25
Double Unders
Scale 3:1
THEN
Part 2
Run 800m AFTER

Thursday
GYM CLOSED
HAPPY THANKSGIVING!
EAT ALL THE CARBS
COME KICK ASS TOMORROW

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
3RFT
Run 600m
25 Power Snatches 75/55
(Think Randy)

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

SWOLEvember Week 2 – 11/12-11/17

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
AMRAP15
10 DB Clean & Jerk EACH Arm 50/35
50 Double Unders

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
For Time
150 KB Swings*
*10  H.R. Push Ups Every 90 seconds

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
EMOM 16
E: 45s Max Heavy Hang Power Snatch
O: 45s: Burpee Pull Ups | Scale 5 Burpees + Max Ring Row

Thursday – Shoulders
4×15
a)BB Strict Press
b)Behind Neck Military Press
c)Front Plate Raise
d)Band Pull Apart

Cond.
12 Min Clock
Run 800m
AMRAP w/remaining time
Max 75% Bodyweight Power Cleans

Example: If you weigh 100lbs, you would clean 75 lbs

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
21-15-9
Thrusters 95/65
DB or KB Box Step Overs 20″

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

SWOLEvember Week 1 – 11/5-11/11

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
AMRAP15
Max UB Pull Ups
Run 200m
Max UB KB Swings 70/53

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
10-9-8-7-6-5-4-3-2-1
DB Snatch EACH Arm 50/35
Burpee Over DB

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
EMOM 16
E: 45s Max Heavy Power Cleans
O: 45s: 100m Sprint + Max Box Jumps

Thursday – Shoulders
4×15
a)Neutral Grip DB Front Raise
b)DB Military Press
c)Rear Delt Flyes
d)Arnold Press

Cond.
Teams of 2
A)800m Sled Drag
B)AMRAP while Partner is Dragging
15 Deadlifts 95/65
15 A-Burpees Over Bar

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
21-15-9
Push press 115/85
Toes to Bar

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

10/22/18-10/21/18

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Monday
Find 2RM Front Squat
THEN
Find 1 Deadlift

Tuesday
Conditioning
Teams of 2
200 Double Unders Cash In
100 WB Shots
75 Pull Ups
50 DB Box Step Ups
25 Handstand Push Ups
THEN
Strength
15 Min Find 2RM Power Snatch

Wednesday
Strength
Find 1RM Clean and Jerk

Strength
AMRAP 30
10 Clean & Jerks @80% of 1RM above
20 Burees Over Bar
400m Run

Thursday
Strength
Superset
A1)5×20 Bench Press
A2)5×15 Bent Over Dual DB Row

B1)5×20 DB Hammer Curls
B2)5×15 Dips

Conditioning 10 Min Cap
10-9-8-7-6-5-4-3-2-1
American KB Swings 70/53
Toes-2-Bar [Scale 2:1 V-Ups]

Friday
Strength
10 Min Find 1RM Strict Press
-Rest 2 Min-
10 Min Find 1RM Push Press

Conditioning
5RFT
10 Thrusters 95/65
10 Box Jump

10/15/18-10/20/18

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Monday
Strength
Front Squat
1×5 @70%
1×5 @75%
2×5 @80%
1X5 @85%

Conditioning
DT
5 RFT
12 Deadlifts 155/105
9 Hang Cleans
6 Push Jerks

Tuesday
Strength
n x 3-Position Snatch
1 Below The Knee
1 Above The Knee
1 Tall Man

Conditioning
AMRAP 17
100m KB Farmer Carry 53/35
15 KB Swings
Max Strict UB Chin Ups

Wednseday
Strength
Squat Clean
5×3

Conditioning
21-15-9-6
Thrusters
Bar Facing Burpees

Thursday

A TOUCH OF VANITY

15 Min
A1)5×8 Wide Grip Bench Press
A2)5×10 Close Grip Push Ups

15 Min
B1)4×12 Upright Row
B2)4×12 Bent Over Rev Grip BB Row
B3)4×12 Romanian Deadlift

10
C1)4×25 BB Curls
C2)4×25 Tricep Ext

4x
25 Alt VUps
50 Heel Touches

Friday
Speed
EMOM 10
E: 50yd Sled Spring
O: 50yd Leaning Start Sprint

Power
4×5
Seated Box Jump

Conditioning
AMRAP 12
10 DB Clean & Jerks ea Arm 50/35
20 A-Burpees
10 Heavy Ass KB Swings

Saturday
20 min Cap
Teams of 2
Run 800m
100 WB Shots
75 Pull Ups
50 DB Box Step Ups
25 Handstand Push Ups

THEN (WITH NO REST)

15 Min
Find 2RM Power Snatch

10/1/18-10/6/18

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Monday
Front Squat
Based off 2RM
1×5 @ 65%
2×5 @70
2×5 @75%

Conditioning
For Time
50-40-30-20-10
Amer. KB Swings 53/35
Double Unders [Scale 2:1 Singles]

Tuesday
Strength
15 Min
Find 3RM Power Clean
Scale: 5×10 DB Cleans

Conditioning
21-15-9
Power Cleans 135/95
Ring Dips

Scale
30-20-10
Russ KB Swings
Bench Dips

Wednesday
Strength
15 Min
Find 2RM Deadlift

Conditioning
Teams of 2
AMRAP 20
Run 400m Together
21 Hang Power Snatches 75/55
12 Pull Ups
*You must complete Snatches before pull ups, both partners must be back from the run to start lifting.

Thursday
Strength
A1 3×15 Neutral Grip DB Bench Press
A2 3×15 BB Curls

Conditioning
20 Min Cap
“Run It Back”
5 RFT
10 Strict Press 95/65
15 Front Squats
20yd Rev Bear Crawl
Run 400m

Friday
Strength
Superset
A1)3×15 Romanian Deadlift
A2)3×15 Bent Over BB Row

Conditioning
18.0
21-15-9
Alt DB Clean & Jerk
DB FACING Burpees
*No lateral Accepted*

Saturday
Strength
5×5 Back Squat

AMRAP 25
Run 800m
20 WB Shots
15 Toes-2-Bar
10 DB Push Press 50/35