Friday the 9th

push-jerk-pera

I.
3 Rounds
16 DB Push Press
16 GHD Sit Ups
16 Ankle Rotations

II.
4 Rounds
Run 200m
20 Pull Ups
Rest :90

III.
Push Jerk
5×5 @ 60%

IV.
AMRAP (14)
14 Calorie Row
14 Power Snatch 95/65#
14 Bar Facing Burpees

V. 
3 x 100m UB Farmer’s Carry (AHAP)
Rest 1:00

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Thursday the 8th

I.

3 Rounds 

10 Mason Twists (20#)

10 Lunges

10 Band-pulls

II.

Bench Press

3 x 3 @ 80% of your 3RM

III.

Cindy

AMRAP (20)

05 Pull-ups

10 Push-ups

15 Squats

IV.

3 Rounds (NFT)

10 GHRs

30s Right Side Plank

10s Rest

30s Left Side Plank

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Wednesday the 7th

be3fd4bbd4890027aa5b528c21770ecf

I.
3 Rounds
10 Dislocates
10 Handstand Shoulder Taps
100m Run

II.
3 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60

III.
EMOM (10)
1 Clean & Jerk Complex*  70%+ of 1RM
*Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

IV. After completing pieces I-III, Please choose TWO of the following:

a.
Deadlift – 9 – 9 – 9
Heavy, smooth, unbroken

b.
13 Rounds
1 Strict Muscle Up
2 Strict HSPU
3 Overhead Squats 135/95#

c.
5 Rounds
Run 400m
Rest :60

d.
Accumulate 5:00 of Overhead Plate Holds 45/25#
10 Minute Cap

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Tuesday the 6th

15

Cycle 3 Starts TODAY!

I.
3 Rounds
10 Good Mornings
12 Back Extensions
10 Goblet Pause Squats

II.
Back Squat- 5×5 @ 90% of your 5RM.

III.
5 x 5 Pendley Rows (Medium)

IV.
7 Rounds
7 Toes to Bar
14 Wallballs 20/14#

V. 
5 Rounds
Row 200m
15 Push Press 115/75#
10 Chest to Bar Pull-Ups
Rest :60

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Monday the 6th

I.
3 Rounds
16 Dislocates
12 Shoulder Touches
16 Alt. Dumbbell Snatch (Light)

II.
AMRAP (2)
Power Snatches @80% of your 1RM

III.
30  HSPU
30 Power Snatch 95/65#
60 Toes to Bar
30 Overhead Squats 95/65
30 HSPU

IV.
AMRAP (7)
Bike 2000m
Max Bar Muscle Ups in remaining time

V.

3 Rounds

30s Plank

30s Hollow

30s Superman

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