WORKOUTS

“I want it to be akwwwwwaaarrrddd”

Lift: pj + j 90% (1+1) x5s
10 min E.O.M.

Wod:
HSPU x21
PISTOLS x22(alt)
200 m run
HSPU x15
PISTOLS x16(alt)
200 m run
HSPU x9
PISTOLS x10(alt)
200 m run

Conjaugate:
Deadlift x3rm
After 5sx5rm after speed (1min rest)
Front squat 3sx6rm
Standing good mornings 3sx10r
Banded leg curls 3sx10r

Core buy out: banded planks 3sx1:00min

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“America”

Lift: 90%x1-2-1-2-1
Skill: hspu (3sxME)

Wod:
22 pushups
22 ttb
22 box jumps
22 pull-ups
2rft

Into: 300 m overhead Medball carry.

Consjugate:
3rm box squat 3sx90%+
Drop set 3sx5rm no box
Deadlift 1sx10rm banded + 1sx10rm unbranded (x2s)
Seated Good morning 4sx10rm

Core buy out:
2sx1:00 min max effort barbell sit ups

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“turkish get UPS!”

Lift skill:
Bench 85% x 3 every other min
3s 2-4rops climbs within 2 mins (speed)

Wod: 3 rounds
Wall ball x30
Turkish Get up x 3 each arm
Into:
30 burpees (speed)

Conjugate:
3rm OHP
Drop set 5sx3rm push press
Dumbbell rows + band 4sx10
Close grip bench 4sx10

Shoulder buy out:
3sx20 lying rear delt flys

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