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BATTLE OF THE SEXES! AUGUST 19TH!
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Monday 7/24/17
1.
Back Squat
5 x 75%
3 x 85%
1 x 100+%
2.
Amrap 15 of:
25 Toes-to-Bar
50 Calorie Row
100 Overhead Squats 45/35
50 Box Jumps 24/20
25 Toes-to-Bar
Tuesday 7/25/17
1.
Bench Press, heavy set of 5
2.
4 Rounds
Amrap 2:30 of:
200 Meter Run or 250 Meter Row
Max Sit-Ups in time remaining
Rest 1 minute between rounds
Wednesday 7/26/17
1.
Power Snatch- Heavy Single
then,
EMOM x 5
3 Power Snatch singles
2.
5 Rounds for Max Reps of:
30 seconds of work, 30 seconds of rest
DB Thrusters 50/35
Chest-to-Bar Pull-Ups
Burpees
Thursday 7/27/17
1.
Teams of 2
For Time:
Amrap 25 of:
2 Rope Climbs
20 Push-Ups
30 Squats
200m Farmer’s Carry 50/35
Friday 7/28/17
1.
Push Press, Heavy Triple
2.
Amrap 10 of:
50 Jumping Lunges
50 Push Press 95/65
50 Burpees
Saturday 7/29/17
1.
Teams of 2
As far as possible in 12 minutes
5 Snatches 115/80, 10 TTB
10 Snatches, 20 TTB
15 Snatches, 30 TTB
20 Snatches, 40 TTB
and so on…
Rest 5 minutes
Complete same workout with Power Cleans & HSPU’s
Sunday 7/30/17
1.
For Max Reps: (1 minute of rest after each set)
3 Minutes of DB Deadlifts 50/35
3 Minutes of Single Arm Alternating DB Snatches 50/35
3 Minutes of Box Jumps 30/24
3 Minutes of Bench Press 135/95
3 Minutes of Rope Climbs
11 Comp Class
“Fran on the Run”
21 Thrusters 95/65lbs
21 Pull ups
800m Run
15 Thrusters 95/65lbs
15 Chest-to-bar Pull ups
400m Run
9 Thrusters 95/65lbs
9 Bar MUs
200m Run
then, (rest 10min)
“Mary” full of “Grace+”
Teams of 2: 20 min AMRAP
5 HSPUs
10 Pistols
15 Pull Ups
10 Clean and Jerks 135/95lbs