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7/29/19-8/3/19

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DELOAD WEEK – We are at the end of our strength cycle gang.  This week the loads will be light and next week we find our new PRs!

Monday
Strength
Back Squat
5×5 @ 60-65%

AFTERBURN
25 ea
Romanian Deadlift
Split Lunge ea Leg
Renegade Row ea Arm
Plank Taps
Rev Grip Curl
Press
Run 400m

Tuesday
Strength
Bench Press
5×5 @ 60-65%

Cond.
5 Rounds
2:30 work|2:30 Rest
9 Deadlifts
6 Hang Cleans
3 S-2-O
Max Burpees Over Bar w/remaining time

CoreWorx
3 Min Max Barbell Rollouts

Wednesday
Skill/Strength
Stone-2-Shoulder

Cond.
800m KB Farmers Carry 53/35
75 Russian KB Swings
50 WB Shots 20/14
25 Strict C2B Pull Ups | Scale 30 Pullups or 50 Ring Row

CoreWorx
100 V Taps over KB

Thursday
Strength
Deadlift
5×5 @ 60-65%

Cond.
Team McGhee
30 Min
5 Deadlifts 275/195 Scale|80-85% 1RM
13 Push Ups
9 Box Jumps
Each partner completes one round then switches.

Friday
Strength
Power Clean
5×5 @ 60-65%

Cond.
AMRAP 12
30 Double Unders
12 Hang-2-O

Saturday
MUSCLES & MIMOSAS

COME SWEAT AND GRAB A MIMOSA AFTERWARDS

7/22/19-7/28/19

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Monday
Strength
Back Squat
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Afterburn
As Far As Possible
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
Hip Bridges
Shoulder Taps ea side
Single Arm Ring Row
Ring OH Tri Ex

Tuesday
Strength
Bench Press
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond.
3RFT
75 Double Unders
20 DB Snatches ea arm 50/35

CoreWorx
150 Bicycle Hanging Knee Raises

Wednesday
Strength (Post Workout)
Pendlay Row 5×5

Cond.
Teams of 2
4 Rounds
200m Sled Drag 70/50
200m Uneven Farmers Carry M:53#KB|40#DB / W:35#KB|20#DB

Partners switch after completing 200m of drag/or farmers carry

Thursday
Strength
Deadlift
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
10-9-8-7-6-5-4-3-2-1
High WB Shots 20/14
Toes 2 Bar
Ring Dips

Friday
Strength
Power Cleans
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
Run 800m or Row 1000
50 Thrusters 45/45
30 Burpees Over Bar

CoreWorx
300 Band Flutter Kicks

Saturday
AFTERBURN
COME GET SOME!

7/15/19-7/20/19

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Monday
Strength
Back Squat
3×5 @70%, 2×5 @70

AFTERBURN
AMRAP 20
100 High Knee Rope Skips
10 DB Deadlifts M:35+
10 DB Lunges
10 DB Bent Over Rows
10 DB Curls
10 DB Push Press
10 Crossbody Mtn Climbers ea side

Tuesday
Strength
Bench Press
3×5 @70%, 2×5 @70

Cond
Junk Yard X
2 Rounds
2 Min ea station
Row
Landmine Press
Box Step Over W/medball
Tire Flip
Sledge Hammer Strike

Wednesday
Skill
Hang Power Snatch

Cond
17 Min Clock
Run 1mi
AMRAP w/remaining time
Max Hang Power Snatches 155/105

CoreWorx
100 Bridge Taps

Thursday
Strength
Deadlift
3×5 @70%, 2×5 @70

Cond
21-15-9
Front Squat 135/95
Burpees Box Jump 24/20

CoreWorx
50 Tempo L-Raises

Friday
Strength
Power Clean
3×5 @70%, 2×5 @70

Cond
For Time
100 Alt DB Snatches* 50/35
*5 H.R. PushUps top over every minute

CoreWorx
150 Alt Wtd ToeT Touches

Saturday
AFTERBURN60

7/8/19-7/12/19

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Monday
Strength
Back Squat 5×2 @ 90% 1RM

AFTERBURN
AMRAP 25
Partner A
15 Reps
DB Front Squat
Row
Hammer Curl
Push Press
Hanging Knee Raise

Partner B
Shuttle Run

Switch when A is finished

Tuesday
Strength
Bench Press 5×2 @ 90% 1RM

Cond
5 RFT
5 Power Cleans 135/95
10 Burpees Over Bar
<THEN>
Run 800m

CoreWorx
400 Flutter Kicks

Wednesday
Strength
a1)3×15 Wtd Bench Dips
a2)3×5 Wtd Pull Ups

Cond
10 RFT
10 Back Squats
20 Double Unders | Scale 2:1

CoreWorx
200 Band Bike Crunches

Thursday
Strength
Deadlift 5×2 @ 90% 1RM

Cond
AFAP
Teams of 2
150 Alt DB Snatches 50/35*
100 H.R. Push Ups*
75 Box Jump Overs
50 Toes-2-Bar | Scale 100 Hanging Knee Raise
*Must switch every 10 reps

Friday
Strength
Power Clean 5×2 @ 90% 1RM

Cond
50-40-30-20-10
Russian KB Swings 70/53
25-20-15-10-5
PullUps

CoreWorx
4 min max Russian Twists

Saturday
AFTERBURN 60
9:30A!

June 17-July 2nd

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WEEK 1

Monday
Strength
5×4 Back Squat @ 70% 1RM

Cond
10-9-8-7..-2-1
Hang Power Clean 155/105
1-2-3-4…-9-10
Burpees Over Bar w/extra hop

CoreWorx
200 Russian Twists

Tuesday
Strength
5×4 Bench Press @ 70% 1RM

Cond
AMRAP17
10 DB Snatches EACH arm (No Alt)
10 Pull Ups

CoreWorx
10 V-Ups

Wednesday
Strength
3×15 Bent Over DB Rows

Cond.
Teams of 2
150 WB Shots 20/14
Partner 400m Run
200 H.R. Push Ups
Partner 400m Run
150 Box Step Overs w/Medball
Partner 800m Run

Thursday
Strength
5×4 Deadlift @ 70% of 1RM

Cond
EMOM 12
E: 45s Max Russian KB Swings 70/53
O: 45s Max Toes-2-Bar [Scale: K2E/Knee Raise/VUp]

Friday
Strength
a)5×6 Single Arm DB Press (1 DB only)
b)4×12 BB Curl

Cond
21-15-9
Ring Dip
Thrusters 95/65



WEEK 2

Monday
Strength
a1)4x60yd Farmers Carry
a2)4×8 Chin Ups [Scale 16 Ring Row]

Cond
2RFT
100m Walking Lunge w/Plate 45/25*
100m Bear Crawl
*5 Plate Burpees everytime you rest on lunges

Tuesday
Strength
3×15 DB Bench Press

Track Day
6x400m | Rest 1 min
4x200m | Rest 30s
4x100m | Rest 15s

Wednesday
Strength
4×8 Rev Grip Bent Over BB Row

Cond
Teams of 2
10 Alt Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
*Partner A completes 1 round then Partner B until 10 total rounds as a TEAM are completed

Thursday
Strength
5×3 Deadlift @ 80% of 1RM

Cond
10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
<THEN>
1-2-3-4-5-6-7-8-9-10
Russian KB Swings
Burpees

Friday
Cond
Run 1 mile
<THEN>
10 Rounds
10 Front Squats 75/55
10 Hand Release Push Ups



Week 3
Monday
Strength
5×3 Back Squat @ 80% of 1RM

Cond
AMRAP 16
8 Deadlifts 95/65
8 Hang Power Cleans
8 Push Press

CoreWorx
3 Min Max Wtd Toe-Touch

Tuesday
Strength
5×3 Bench Press @ 80% of 1RM

Cond
<20 Min Cap>
Teams Of 2
2-4-6-8-10-12
DB Thrusters 50/35
Box Jumps 30/24
Partner 100m Run

Partner A completes thrusters/box jumps.
Partner B completes thrusters/box jumps.
Both Run Together

6/10/19-6/15/19

By: 0

Monday
Strength
Back Squat 5×5 @ 60%

Cond.
AMRAP 25
Run 400m
20 Hammer Curls
20 Arnold Press
20 Ring Rows/10 Pull Ups
20 Russian Twist

Tuesday
Strength
Bench Press 5×5 @ 60%

Cond.
5 RFT
7 Hang Cleans @ 50% of 1RM
9 Burpees Over Bar

CoreWorx
200 Toe Touches

Wednesday
Strength
6×3 Wtd Pullups

Cond.
Team Chipper
400m Sled Relay
100 Alt DB Snatches 50/35
75 WB Shots 20/14
50 Box Jumps 24/20
25 Partner Pushups w/shoulder taps + handshake

CoreWorx
50 Side Bends

Thursday
Strength
5×5 Deadlift @ 60%

Cond.
Run 800m
30 Snatches 135/95
Run 800m

CoreWorx
100 Wtd Situps

Friday
Strength
Clean 5×5 Clean @ 60%

Cond.
21-15-9
Push Press 115/75
Toes-2-Bar

CoreWorx
150 Band Mountain Climbers

Saturday
NO AFTERBURN

COME SPECTATE OUR STRONGWOMAN CHALLENGE 

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!  

5/20/19-5/26/19

By: 0

Monday
AFTERBURN

Tuesday
Strength
5×5 Back Squat

Cond
Randy
75 Snatches 75/55

CoreWorx
4×25 Banded Side Bends ea side

Wednesday
Strength
5×3 Clean & Jerk

Cond
21-15-9
Deadlift 315/225
Box Jump
Run 400m

Thursday
Strength
Find Max Box Jump

Cond.
Annie
50-40-30-20-10
Double Unders
Situps

CoreWorx
100 Russian Twists

Friday


Murph
For Time
1mi Run
100 Pull Ups
200 Pushups
300 Squats
1mi Run

Scaled Option 1
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

Ring pulls will be 1:1
Athletes with knee/ankle issues may row 2000m instead

BUDDY BASH 2019

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Monday
AFTERBURN

Tuesday
Strength
5×5 Deadlift
[Scale: 5×10 KB Deadlift]

Cond.
6 RFT
10 Alt DB Clean & Jerks
10 Burpees Overs DB

CoreWorx
200 Banded Bike Crunches

Wednesday
Strength
4×10 Neutral Grip DB Bench

Cond.
EMOM 16
M1: 8 Heavy Goblet Squats|8 Dips [Scale Bench Dips]
M2: Run 200m

CoreWorx
10x
10 Plank Taps
10 Mtn Climbers

Thursday
Strength
4RDS x 45s Each Station
a1)DB Row
a2)Band Upright Row

Cond
AMRAP 17
Max UB Strict DB Press
Run 100m w/plate 45/25
Max UB Strict Pull Ups
Run 100m w/plate

CoreWorx
400 Flutter Kicks

Friday
Strength
a1)5×20 DB Curls
a2)5×20 Tri Ext

Cond
For Time
50 Push Up Cash In
120 Alt DB Snatches 50/35**

10 burpees everytime DB stops
** Cash Out Burpees
Rx Weight – Scaled Weight

CoreWorx
100 Hanging Knee Raises

Saturday
AFTERBURN 

5/6/19-5/10/19

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Monday
AFTERBURN 60

Tuesday
Strength
a1)Wide Grip Bench Press 5×5
a2)Close Grip Bench Press 5×5

Cond.
50-40-30-20-10
KB Swing* 53/35
WB Shots 20/14
*Alt btw Russian/American ea rd

Wednesday
Strength
Find Max UB Complex
5 Deadlifts + 3 Hang Cleans + 1 S-2-OH

Cond.
6RFQ*
3 Deadlifts 315/225
4 Box Jumps 30/24
5 Weighted Pull Ups**

*RFQ = Rounds for QUALITY. There is no clock. We want to see perfect high quality form
**No Weighted Kipping Pull Ups

Thursday
Skill
Hang Snatch (20 Min)

Cond.
AMRAP 18
30 Double Unders [Scale 60 Singles]
12 Alt DB Snatches 70/50
6 Burpees Over DB

Friday
Strength
a1)Banded BB Curl 4×10
a2)Max Chin Ups

b1)Tempo Banded BO BB Row 4×8

c1)Temp Ring OH Tri-Ext 3×10
c2)Band Tri Pull Down 3×10

Cond.
CORE METCON
To2
Run 400m
Toes-2-Bar
Run 400m
PVC Situps
Run 400m
Plank
Run 400m
Floor Slides

Saturday
AFTERBURN 60
COME GET SOME!