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Monday: 4/22/19

By: Barrett Danz 0

Metcon For Time; -Row 1000M -Bike 1 Mile -Run 1 Mile Cap: 20 Post 1. Seated DB Shoulder Press (3-3-3-8-8-8) -Build up to a 3RM then... -3 x 8 at moderate wt 2. GHD Situps (3 x 10-15) 3. Double-Unders -8 Minutes, just practice

2019 04 21

Saturday: 4/20/19

By: Barrett Danz 0

Skill Session A. Ab Wheel Roll Out (10-10-10) B. Sandbag Clean (5-5-5) C. Overhead Walking Lunges (50-50-50ft) -25ft each arm, single arm DB OH. Metcon With a Partner! AMRAP 15; -100ft. OH Lunges (40/60) -30 DB Hang clean + Jerk (40/60) -100ft. Sandbag Carry (100/150) -30 Sandbag Cleans (100/150)

2019 04 19

Friday: 4/19/19

By: Barrett Danz 0

Skill Session A. Sandbag Clean (5-5-5) B. Bike .25 mile (Time) Metcon 3 Rounds for Time; -Bike 0.50 Miles -10 Sandbag Cleans (100/150) -100 ft. Sandbag Carry (100/150) -25 Sit upsCap: 20

2019 04 18

Thursday: 4/18/19

By: Barrett Danz 0

2019 04 17

Wednesday: 4/17/19

By: Barrett Danz 0

Metcon (Time) For Time; -Run 400M -3 Rounds Strict "Cindy" -Row 500M -3 Rounds Strict "Cindy" -Bike 0.50 mile -3 Rounds Strict "Cindy" R+ (5 Rds of S.Cindy) Cap: 20 "Cindy" -5 Strict Pullups -10 Pushups -15 Air Squats Post 1. Nose to Wall Handstand Hold (-Accumulate 2 minutes) -Break…

2019 04 16

Tuesday:4/16/19

By: Barrett Danz 0

Strength Back Squat (5-5-3-3-3+) -Build up to about 85% for max reps Metcon AMRAP 6; -Bike/Row 12 Calories -12 Alternating DB Squat Cleans (40/60)

2019 04 15

Monday: 4/15/19

By: Barrett Danz 0

2019 04 14

Saturday: 4/13/19

By: Barrett Danz 0

2019 04 12

Friday: 4/12/19

By: Barrett Danz 0

Strength Clean and Jerk (2-2-2-2-2) Metcon 5 Rounds of; -6 Clean and Jerks (125/185) -Run 400M R+ (145/225) -- Cap: 20

2019 04 11

Wednesday: 4/10/19

By: Barrett Danz 0

Skill Session Ab Wheel Roll Out (5-5-5) DB Pullovers (8-8-8) Toes-To-Bar (3-3-3) Metcon AMRAP 14; **Run 1200M once then... -20 T2B -20 Abmat sit ups

2019 04 09

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