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Physical Program
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2019
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APR 01-07
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Pretty wild that we are already in April! Hope that you guys have been enjoying the programming and have been feeling stronger and fitter. Some exciting things coming down the pipeline with Good Dudes Coffee making its way back into the fold. It’ll be great for some pre-workout!
If you guys have any questions, let them rip below!
-Josh
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Run
3 sets
1 mile run
Rest 3 min after each mile
Metcon-
15 min amrap
500 meter row
10 thrusters 95#/65#
Rest as needed, then-
Bench
4 sets of 6
Go heavy
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Partner workout! Pair up and complete
100 db snatch 85#/60#
50 cal bike
100 sto 135/95
50 cal bike
100 ghd
50 cal bike
20/16 peg boards
50 cal bike
Snatch
6×3 building
Snatch pulls
4×3 at 100% of snatch
then-
3 rds
50/45 cal row
15 strict hspu 2″ deficit/no defecit
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Stength and Core work:
EMOM 12:
1. :30 Wall Sit
2. :30 Hollow Hold
3. :30 Arch Hold
Metcon:
21-15-9
Deadlifts 185/115
Burpees over bar
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Front squat
8×2 @87-90%
Then-
3 rds for time
20 pull up
20 air squat
20 dips (Rings, but bar/bench work if no rings)
Recover, and then-
Power clean
5×5 work up to 80%
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Biking again, good.
100 cal bike
On min do 5 thrusters 135/95
Start on bike
Back squat
4 sets of 10 work up each set
Tire flip (if no tire, heavy Power Cleans)
20-18-16-14-12-10-8-6-4-2
Ghd
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Warm Up;
3 Rounds:
15 Burpees
15 Air Squats
15 Push Ups
AMRAP 25:
100m run
20 DB Push Press (Single Arm, s0 10/side)
30 Sit Ups
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Swim
Warm up
10×100 on 2min
Then-
Main
1 mile swim
Recover, then-
Tread water for 8 min
For time
50 dumbbell snatch 75#/50#
50 burpee
50 ttb
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12 sets
300/250 meter row hold it under a min
Rest 60 sec between sets
Snatch power
6×3 at 85%
(Rest 1 few seconds between reps)
Clean Pulls
4×3 @ 100%
30-24-18 power snatch 75#/55# barbell
15-12-9 bar mu
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Warm Up-
2 rounds-
400 m run
10 tip toe walks
10 heel walks
10 Outside of foot steps
10 Inside of foot steps
10 toy soldier kicks
For Time-
1600 meter run
Rest 5 minutes
1200m Run
Rest 4 Minutes
800m Run
Rest 3 minutes
400m run
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Rest Day
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Rest Day
Feel free to go outside and ride your mountain bike or road bike
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Rest Day
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Run
EMOM 5:
200 meter run
after 5th round,
Rest 5 min
EMOM 5:
200 meter run
Metcon-
Deadlift 275/185
100’ sled push between rds, should be unbroken but challenging, so moderately heavy.
Recover, then-
2 sets of max pull ups rest as needed
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4 sets 1:1
15 cal bike
7 squat cleans 205/145
100′ hsw
Recover, then-
30 clean and jerks at 205/145 for time
Recover and then-
2 rds
20 cal row
10 burpee box step overs 20″ 30#/20# dbs
20 cal bike
10 db squat snatch 55 db/40#
20 cal ski
10 power cleans 135/95
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Deadlift 5 sets of 5
Build up to a challening weight.
If you do not have a barbell, do 5 sets of 10 RDL at heaviest weight you can get.
Metcon-
For time:
10 Front Squats 135/95
20 Shoulder to Overhead
30 Back Squats
20 Shoulder to Overhead
10 Thrusters
If not barbell, use KB or DB-
Double the reps!
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9-7-5
Thruster 135/95
3-2-1 rope climb
Rest 10 min
30-25-20-15-10 wall ball 20/14
100’ farmers carry between each rd
125#/80# each hand
Rest 10 min
100/80 cal assault bike for time
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Snatch work up to 205 or 77% doubles on min for 8 min
Front squat 80% for 6×6
Then-
10 rds
20 cal row
10 burpees
Then-
8 min amrap with partner
30 power snatch 115/85
30 power snatch 135/95
30 power snatch 155/105
30 power snatch 185/115
Max reps @205/125
Rest 3 min
8 min amrap
30 clean and jerk 135/95
30 @ 155/105
30 @ 185/115
30 @205/125
Max reps @ 225/155
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1 hour of outdoor movement.
If this means linking up with a friend and going for a hike, a long bike ride, a workout that they have programmed, etc. Get outside and move.
If you don’t like people, then at least hit-
EMOM 40:
1. 15 push Ups
2. 15 Hollow Rocks
3. 5 Candlesticks
4. 16 Jumping Lunges
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Rest Day
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Partner workout (split however)
Deads 225/155
Wall ball 20/14
Hand release push up
100 du between each rd each person at same time
Then, party time-
10 min work to heavy snatch
10 min work to heavy clean and jerk
Then-
Partner A does 1-1 partner B does 1-1….Partner A does 2-2 partner B does 2-2…and so on
AMRAP 12
1-1….2-2….3-3…..
Ctb pull ups
Box jump overs 24″/20″
Rest 4 min
AMRAP 12
Same as above
1-1…2-2….3-3…
Thrusters 95#/65#
Kb swings 24kg/16kg
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Rest Day
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