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600m jog 10 Inch worms 10 Alt Lizards 1x 10 Good Mornings 5 Scap Push Ups 3 Push Ups Then… Deadlift (week 3 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 55%-60% Set 2: 8 @ 60-62% Set 3: 6 @ 62-65% Set 4: 6 @ 65-68% Set 5: 4 @ 68-72%+…

Push/Pull/Hold Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 8-10 Inverted pull-ups Min 3: :40 Hollow Hold Then… Finisher —> Min 10: 1 max effort set of DB Z press (at least 15 reps) right into 1…

2 x 200m Row 200m Run 20 BW Step up 30 Band Glute bridge 10 Empty bar thrusters Then… 20 Cossack squats+ 10 Down dog/up dog Then… Front Squat (5 x 5) Every 2:30 x 5 sets: (week 3 of 3) 5 Front squats @ 75-82% of your 1rm Next week we will be moving…

4 Sets: 6 Single Arm DB Z Press on R 6 Single Arm DB Z Press on L 8 DB Skull Crushers 12 Single Leg Alt V-Ups Then.. 20:00 AMRAP 20 DB Floor Bench Press 20 Alt DB Bicep Curls 20 Alternating Curtsy Lunges :20 Sec Side Plank on R :20 Sec Side Plank on…

3 Rounds: 5 Burpees 5 Air squat 5 Jumping Jacks 10 Sit Ups Then.. In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Bike 6 Pull-Ups 6 Wall Balls 6 Double DB Snatches 50/35 You must complete a full round before your partner goes. Time CAP: 35min.

Row 2:00 (Easy Effort) 40 Mountain Climbers 20 Scorpions 20 Alt Walking Lunge Steps 20 Squat Jump Downs 10 Muscle Cleans, 45/35# 10 Power Cleans 10 Front Squats Then… Deadlift (week 2 of 6) Every 2:30 x 5 Sets Set 1: 10 @ 52-55% Set 2: 8 @ 57-60% Set 3: 6 @ 62-65% Set…

20min. to finish…. 600m Row 50 Russian KB Swings 70/53 40 Box Step-Ups 30 Push-Ups 20 SDHP’s 95/65 30 Push-Ups 40 Box Step-Ups 50 Russian KB Swings 70/53 600m Row Then… (25-30min.) 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest The … (31-36min.) Max Reps of Tricep…

3x Row 1:00 10 Pvc Dislocates 10 Down Dog Up Dog 3x (1rd with pvc) 3 Snatch Deadlift 3 Snatch High Pull 3 Power Snatch 3 OHS Then… 5 Total Sets: 0-2min. Snatches (Squat or power) -start light. 2-4min. Cal Assault Bike Goal 30/20 cal 4-6min. 20-30 Hanging Weighted Knee Raises *choose anywhere between 5-25lb….

Front Squat Every 2:00 x 5 sets: (week 2 of 3) 5 Front squats @ 75-79% of your 1rm Then…. 10 Rounds: 1:00 Work / :30 Rest 6 Alternating Dumbbell snatch 20 Double unders (40 Singles) AMRAP Burpee to Target

8a/9am/10am Classes. For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Rx+ 20/14# vest In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Use the first mile as a warm up!! You should come in from the run feeling fresh and…