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STRENGTH EMOM – “LOAD MANAGEMENT”
24:00 EMOM
minute 1: 1 Power Clean
minute 2: 5 Deadlifts
minute 3:15/12 cal Bike Erg*
minute 4: …

DAN ALLARD MEMORIAL WORKOUT – “TITAN UP!!
WIth a Partner:

AMRAP 27
4 Bench Press Heavy (both partners do 4 as “you go, I g…

WEIGHTLIFTING
Every 1:30 x 10 Sets
1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

UPPER BODY INTERFERENCE – …

OPEN 25.3
FOR TIME

5 Wall Walks
50-Calorie Row
5 Wall Walks
25 Deadlifts (weight 1)
5 Wall Walks
25 Cleans (weight 2)
5 Wall Walk…

STRENGTH
Take 12:00 to Establish
5RM Bench Press

Goal: 90%+ of 1RM Bench

GYMNASTICS CYCLE TEST – “HANGING ON”
For Time
100 Toes-…

STRENGTH
Take 12:00 to Establish
5RM Front Squat

CONDITIONING – “ENGINE ROOM”
3 Rounds for Time
18/13 Calorie Echo Bike
20 Dual D…

BENCHMARK TESTING
Test 1: 0:00-12:00
1RM Power Snatch

12:00 – 15:00
Rest

Test 2: 15:00 – 16:00
Max Unbroken Strict Pull-Ups

Res…

STRENGTH
Bench Press
Every 2:30 x 4 Sets
10 Reps @ 55%
10 Reps @ 60%
8 Reps @ 65%
8 Reps @ 65%

% Bench Press

MIXED MODAL CYCLICA…

BRITTANY’S MEMBER OF THE MONTH WOD!
For Time – With a partner, complete:


2 Rounds

30 Pull ups

30 Power Cleans (135/95…

WEIGHTLIFTING
Front Squat + Split Jerk Complex

Every 2:00 x 5 Sets
Front Squat + Split Jerk
Set 1: 5+1 @ 65%
Set 2: 5+1 @ 70%
Set…