03/25/19
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Warm Up:

Clean and Jerk Warm Up

Dynamic Lift:

EMOM 20: 1 Clean and Jerk w/ 75% of 1RM

Bootcamp:

AMRAP 20:

5 Sit Ups

10 Suitcase Deadlifts

15 Goblet Squats

60M Farmers Carry

Conditioning:

4X:

Max Unbroken Squat Clean Thruster (95/65#) /OR/ Bootcamp: Max Unbroken Wallballs

Rest 3 Minutes

Score = Lowest Round

Auxiliary:

3X:

:30 Deadbug

50 Calf Raises

03/22/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up: 

3X:

20 Deficit Push Ups

10 DB Strict Presses

Upper Body Push:

Strict Press: 5, Every Other Minute, 5X

Conditioning:

“Air Force”

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20-Minute Cap.

Auxiliary:

4X:

10 Two Handed KB Skull Crushers

15 Hex Presses

03/21/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up: 

3X:

1:00 Deadbug

20 Banded Hamstring Curls

10 Ring Rows

Low Body Pull:

Deadlift: 1 Every 30 Seconds, 30X (Same Weight)

Bootcamp:

EMOM 15: 10 Suitcase Deadlifts

Conditioning:

5X:

10 Slam Balls

10 Calories on Bike

Auxiliary:

4X:

20 Reverse Hypers

10 DB Pull Overs

03/20/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

Snatch Warm Up

Strength:

Snatch Balance: 20 Minutes; Build Past Max Snatch for a Triple

Bootcamp: 

AMRAP 20:

20 X Jumps

20 Calories on Bike

20 Wallballs

Recovery:

ROMWOD

03/19/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

3X:

10R/ 10L Lateral DB Raises

10-Sec Iso Hold at Top Position of Foot-Elevated Ring Row

10 Calories On Bike

Upper Body Push:

Close Grip Bench: 10, Every 3 Minutes, 4X

Bootcamp:

Same reps w/ Neutral Grip Bench

Conditioning:

4X:

20 Push Ups

10 TTB

20 Calorie Row

Auxiliary:

4X:

20 Deficit Push Ups

20 Reverse Flys

03/18/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

3X:

10M Spiderman Crawl

15 Fire Hydrants

20M Lateral Banded Walk

Low Body Push:

Back Squats: 5 Warm Up Sets of 8

3, Every 3 Minutes, 5X

Bootcamp:

Same on Pit Shark

Conditioning:

“Ass and Abs Annie”

50/40/30/20/10

Lunges

Ab Mat Sit Ups

Auxiliary Work:

4X:

10 Banded Hamstring Curls

20 RDL to Shrug

03/15/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

10 KB Swings Right

10R/ 10L: Medball Toss from Hip

10 KB Swings Left

10R/ 10L: Lateral Medball Toss

10 Hand to hand Swing

10 OH Medball Toss

10 2-Handed Swings

Upper Body Push:

Bench: 5, Every 3 Minutes, 5X: Switch Hand Position Each Set

Conditioning:

3X:

Row 500M

10 HSPUs

20 Pull Ups

Auxiliary Work:

4X:

15 Reverse Flys

15 Plate Raises

03/14/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

3X:

10 Barbell Good Mornings

10 Back Squats

10 Ring Rows

Low Body Push:

Back Squat: 3-5 Warm Up Sets; Build to Heavy 10

Drop Set:

Set 1: 10 Reps, No Rest Before Set 2

Set 2: 10 Reps, Slightly Lighter Than Set 1, No Rest

Set 3: 10 Reps, Slightly Lighter Than Set 2

Bootcamp:

Same on Pit Shark; Don't Change Weight, Just Drop Back Holes, 4 Sets

Conditioning:

3X:

50 Doubles

25 Front Squats (95/65#)

Auxiliary Work:

4X: Barbell RDL

03/13/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

3X:

8 Meadow Rows

16 4-Way DB

Upper Body Push:

One Arm DB Row: 8, Every Other Minute, 4X

Conditioning:

AMRAP 7:

60M Sandbag

10 Feet Elevated Ring Rows

Auxillary Work:

Barbell Shrugs: 3 X 10

03/12/19
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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up:

3X:

:30R/ :30L- Captain Morgan

10 Push Ups

20 Banded Good Mornings

Upper Body Press:

Strict Press 7, Every 3 Minutes, 5X (Use Same Weight)

Conditioning:

21-15-9:

Thrusters (95/65#)

Calorie Row