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Workout of the Day

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7/22/2024-MONDAY WORKOUT

STRENGTH Build To A 7rm Db Complex 7 Db Power Cleans 7 Db Front Squats 7 Db Lunge/ L Leg 7 Db Lunge/ R Leg 7 Stoh *build Over 4 Sets" METCON 10 - 1 dbl Db Thruster(50/35) burpees Over Db"

7/19/2024-FRIDAY WORKOUT

STRENGTH Build To A 6rm In 4 Set front To Back Lunge/leg *rest 1 Min Btw Legs *1 Lunge = Forward Lunge Right Into In Same Motion Reverse Lunge perform 6 Reps On 1 Leg Rest 1 Min And Perform 6 Reps On Other Leg *retest From 1 Month Ago" METCON 3 Rounds For Time 1k Row...

7/18/2024-THURSDAY WORKOUT

METCON 1 Mile Time Trial Run "Rest Atleast 10 Min 10 Min Cal Ab rest As Needed 4 Sets :30 Ghdsu Hold @parallel 50ft Sa H Carry

6/17/2024-WEDNESDAY WORKOUT

STRENGTH A1. Flat Bb Press X 6-8 a2. Lean In Sa Lateral Raise X 10-15/arm x 4 Sets" METCON 5 Sets 3 Min On 1 Min Off 3 Hang Power Cleans (95/65) 6 Front Squats 9 Stoh

7/16/2024-TUESDAY WORKOUT

STRENGTH a1. Meadow Rows X 10/arm a2. Db Pullovers X 15 x 4 Sets METCON 21-15-9 deadlift pullup 21s (225/155) + Pullups 15s (275/185) + C2b Pullups 9s (315/225) + Muscleups

7/15/2024-MONDAY WORKOUT

STRENGTH Build To A 1rm Big Snatch Complex In 4 Sets squat Snatch + Hang Squat Snatch + Behind Neck Push Press squat Snatch + Hang Squat Snatch + Behind Neck Stoh squat Clean + Hang Squat Clean + Ohs" METCON 6 Rounds 400m Run 20 Bar Facing Burpees...

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