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Deadlift 1×5
RDL 3×8
Chins 3xfailure
Then
For time:
10-8-6-4-2
Thrusters 115/75
50-40-30-20-10
Double unders
Advanced
6 min AMRAP of
6 cleans 135/95
6 box jumps
6 C2B pullups
Rest 4 minutes
6 min AMRAP of
10 toes to bar
10 weighted lunges 45/25
3 position snatch
3 position clean
Then
3 rounds of
1 min cal row
1 min situp
1 min ball slam 30/20
1 min plank
Advanced
10 rounds
Row a minute
Rest a minute
Score meters rowed
Congrats to all our athletes who competed at the MAaC and the Equinox Open. You all kicked ass. We are proud of all of you.
BS 3×5
Chins 3x failure
Then
With a partner 15 min AMRAP of
300m runD
30 burpees
30 30 situps
30 weighted lunges 45/25
Advanced
“Jackie”
1000m row
50 thrusters 45
30 pullups
BP, establish a new 1RM within three attempts.
Less that 6 months continue 3×5 progression
Dips 3x failure
Then
4 rounds for time and max reps of:
Run 400m
Max unbroken pushups
Advanced
4 rounds for time and max reps of:
400m run
HSPU/ring pushups
*alternate HSPU and ring pushups each round.
BS 1RM. You have 3 attempts to find a 1 rep max back squat
Less than 6 months should continue with 3×5 progression
Chins 3x failure (advanced skip)
Then
With a partner 14 min AMRAP of
10/12 cal row
8 box jumps
12 KB swings 70/53
Advanced
5 rounds for time of:
10 pullups
8 thrusters 115/85
12 front rack lunges 115/85
30 double unders