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A. 30 minute EMOM of Double-Unders, Rope Climbs, and Wall Ball ShotsEvery 2 minutes for 30 minutes (5 rounds):
Minutes 1 - 2
Minutes 3 - 4
Minutes 5 - 6
Coach's Notes: max reps in 1 minute B. 12 minute EMOM of Farmers Walks, Toes to Bars, Pull-Ups, and Bumper Plate Hip Thrusts Every minute for 12 minutes (3 rounds): Minute 1
Minute 2
Minute 3
Minute 4
Coach's Notes: perform gymnastics as strict on all movements
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A. Split Jerk 5-4-3-2-1-1-1-1-1-1
Split Jerk Within 20 minutes:
Rest as needed Coach's Notes: pause 2 seconds at the dip only B. 20 minute EMOM of Deadlifts, Dumbbell Snatches, Bar Facing Burpees, and Handstand Push-Ups Every minute for 20 minutes (4 rounds): Minute 1
Minute 2
Minute 3
Minute 4
Minute 5
Coach's Notes: Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing. A. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more
As Many Rounds and Reps as possible in 7 minutes:
REST 4 MINUTES AND START THE NEXT SET WHERE YOU LEFT OFF B. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more As Many Rounds and Reps as possible in 7 minutes:
REST 4 MINUTES AND START THE NEXT SET WHERE YOU LEFT OFF C. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more As Many Rounds and Reps as possible in 7 minutes:
A. 12 minute EMOM of Front Squats and Back SquatsEvery minute for 12 minutes (6 rounds):
Minute 1 2 Front Squats @ 70% Minute 2 4 Back Squats @ 70% Coach's Notes: note that it is the same weight you are using for both lifts and it is 70% of your max Front Squat CHOOSE EITHER B. C. or D. B. 16 minute EMOM of Barbell Thrusters and Burpees to Target Every minute for 16 minutes (8 rounds): Minute 1 8 Barbell Thrusters @ 95/65 lbs Minute 2 8 Burpees to Target 6 inches C. 16 minute EMOM of Barbell Thrusters and Burpee Pull-Ups Every minute for 16 minutes (8 rounds): Minute 1 8 Barbell Thrusters @ 95/65 lbs Minute 2 6 Burpee Pull-Ups D. 16 minute EMOM of Barbell Thrusters and Burpee Muscle-Ups Every minute for 16 minutes (8 rounds): Minute 1 8 Barbell Thrusters @ 115/75 lbs Minute 2 4 Burpee Muscle-Ups A. Segmented Clean Grip Deadlift 6 x 3
Every minute, for 6 minutes (6 sets): 3 Segmented Clean Grip Deadlifts B. Clean Pull 6 x 3 Every 90 seconds, for 9 minutes (6 sets): 3 Clean Pulls C. Hang Clean High Pull 6 x 3 Every 90 seconds, for 9 minutes (6 sets): 3 Hang Clean High Pulls D. Muscle Clean 6 x 3 Every 90 seconds, for 9 minutes (6 sets): 3 Muscle Cleans E. 1 Power Clean + 2 Front Squats 6 x 1 Every 90 seconds, for 9 minutes (6 sets): 1 Power Clean + 2 Front Squats F. Clean 10 x 2Clean Within 30 minutes:
A. For Time: Rowing, Push Presses, Front Squats, and more
In teams of 2: For Time:
A. 1 Power Snatch + 2 Overhead Squats + 1 Snatch 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets): 1 Power Snatch + 2 Overhead Squats + 1 Snatch Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75 B. 3 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Burpee Box Jumps, Hand Release Push-Ups, and more 3 Rounds for Time:
A. 15 minute EMOM of Double-Unders and Rope Climbs
Every minute for 15 minutes (5 rounds): Minute 1 50 Double-Unders Minute 2 3/2 Rope Climbs 12 feet Minute 3 Rest for 1 minute B. 15 minute EMOM of Wall Ball Shots, Russian Kettlebell Swings, and Pull-Ups Every minute for 15 minutes (5 rounds): Minute 1 25 Wall Ball Shots @ 20/14 lbs Minute 2 20 Russian Kettlebell Swings @ 32/24 lbs Minute 3 15 Pull-Ups A. Push Jerk 5-4-3-2-1-1-1-1-1-1Every 2 minutes, for 20 minutes (10 sets):
Push Jerk
Coach's Notes: pause 2 seconds at the dip only B. 20 minute EMOM of Deadlifts, Handstand Push-Ups, and Rowing Every minute for 20 minutes (5 rounds): Minute 1
Minute 2
Minute 3
Minute 4
Coach's Notes: Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing. A. Row 3 x 1000 meter intervals
Row 3 x 1000 meters Rest for 4 minutes between intervals B. 14 minute AMRAP of Suitcase Carries, Kettlebell One-Arm Overhead Walking Lunge Steps, and Burpees As Many Rounds and Reps as possible in 14 minutes:
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July 2020
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