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WORKOUT OF THE DAY

10.12.20

9/12/2020

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Metcon:
For time:
1500m Row (OR 1200m Run)
75 Thrusters 20/15kg
35 Pull Ups
TC 18 min

-Rest til 20:00-

For time:
10 Chest to Bar Pull Ups
20 Thrusters 43/30kg
300m Row (OR 250m Run)
TC 8 min
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9.12.20

8/12/2020

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Weightlifting:

E2MOM x 5
Clean 5x2
- 2x2 reps @ 85% 1RM Clean
- 3x2 @ 90% 1RM Clean

Every 90 sec x 5:
Push Jerk + Jerk 5x2
- (1+1) x 2 sets@ 80% 1RM Jerk
- (1+1) x 3 sets @ 85% 1RM Jerk

E2MOM x 5
Clean Pull 5-5-4-4-4
- 2x5 reps @ 100% 1RM Clean
- 3x4reps @ 110% 1RM Clean

EMOM x 3
5 High Box Jumps

Metcon:
AMRAP 5 min
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
1 Jerk
5 Burpees over Bar
@ 65-70% 1 RM Clean and Jerk
​
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8.12.20

7/12/2020

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Metcon:
AMRAP 10 Minutes
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar

-Rest 5 min-

For time:
40 Toes To Bar
40 Push Ups
40 Box Jumps (24/20)
TC 8 min

Cool Down:
With Black Roll
  • Calf Smash
  • Lat Smash
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7.12.20

6/12/2020

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Metcon:
For Time:
50 Deadlifts 43/30kg
35 Hang Power Cleans 43/30kg
20 Bar Facing Burpees
35 Hang Power Cleans 43/30kg
50 Deadlifts 43/30kg
TC 10 min

-rest till 15:00-

For time
25 Deadlifts 60/43kg
15 Hang Power Cleans 60/43kg
20 Bar Facing Burpees
15 Hang Power Cleans 60/43kg
25 Deadlifts 60/43kg
TC 10 min

Strength:
E2MOM x 5
Back Squat - 5x2
- 1x2 @ 70% 1 RM back squat
- 1x2 @ 80% 1 RM back squat
- 3x2 @ 90% 1 RM back squat
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5.12.20

4/12/2020

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Metcon:
4 Rounds for time:
9 Dumbbell Thrusters (2x15/10kg)
6 Bar Muscle Ups / 6 C2B Pullups
9 Dumbbell Thrusters (2x15/10kg)
-Rest 1:1 between rounds-
TC 3 min each 

Strength:
Front Rack Lunges:
- 20-14-10 total steps. 
Work up in weight each set.
- Superset with 20 jumping lunges.
Rest 90 sec between sets
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4.12.20

3/12/2020

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Metcon:
For time:
35 Dumbbell Steps ups (2x22.5/15kg) (24/20)
35 HSPU
25 Dumbbell Step Ups (2x22.5/15kg) (24/20)
25 HSPU
15 Dumbbell Step Ups (2x22.5/15kg) (24/20)
15 HSPU

Core/Abs:
2-3 rounds
10 Pulse-ups
20 Situps
30 Flutter kicks

Cool down:
90 sec quad smash / side
2 min Samson Lunge Stretch / side
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3.12.20

2/12/2020

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Metcon:
AMRAP 4 Minutes
6 Burpee C2B Pullups
18 Overhead Squats 43/30kg

-Rest 4:00-

AMRAP 4 Minutes
4 Burpee C2B Pullups
12 Overhead Squats 50/35kg

-Rest 4:00-

AMRAP 4 Minutes
2 Burpee C2B Pullups
6 Overhead Squats 57/40kg
​
Cool down:
2 min Upper Trap Smash with Ball / side
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2.12.20

1/12/2020

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Weightlifting:
3-Position Snatch 5x3
Every 2 min:
1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch
- 1 set @ 50% 1RM Snatch
- 2 sets @ 60% 1RM Snatch
- 2 sets @ 65% 1RM Snatch

Snatch Grip Push Press 5x3
Every 90 sec:
- 1x3 @ 75% 1RM Snatch
- 2x3 @ 85% 1RM Snatch
- 3x3 @ 90% 1RM Snatch

Snatch Pull 5-5-4-4-4
Every 90 sec:
- 2x5 reps @ 100% 1RM Snatch
- 3x4 reps @ 105% 1RM Snatch

Metcon:
For time:
600m Run
Rest 2 min
200m Run
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1.12.20

30/11/2020

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Metcon:
Every 3 Minutes x 5 Rds
100 Double Unders
30 Push Ups

Strength:
EMOM x 7
3 Strict behind the Neck Press
Work up to a heavy tripple of the Day

Cool down:
90 sec calf smash (each side)
2 min ankle dorsiflexion stretch (each side)
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30.11.20

29/11/2020

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Metcon:
AMRAP 12 Minutes
24 Wallballs (20/14)
24 Toes to bar

- Rest 2 min -

AMRAP 12 Minutes
4-8-12-16-20-24-28….
Wall Balls (20/14)
Toes to bar

Scaling option:
AMRAP 12 Minutes
16 Wall Balls (20/14)
16 Toes to bar

Strength:
E2MOM
Back Squat 5x3
1x3 @ 65% 1 RM
1x3 @ 75% 1 RM
3x3 @ 85% 1 RM
​
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