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Physical Program
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parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” 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animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.16.1″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”Oswald||on|on|||||” header_3_font_size=”12px” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
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Jan28-FeB3
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Shoutout to Dxrfitness for implementing some additional skill work needed, and Brian Hurl for hitting the pool for the first time in 10 years. Way to get after it everyone else! Keep paying the man, as it is a new week and rent is due, or your mortgage..
-Josh
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Run 3 miles
100 sandbag cleans 150# for time
3 rds
20 strict pull ups
30 sit-ups
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Bike
5 mile trail ride
Power snatch
5×3
Speed pulls
5×3
Pulls
5×3 110%
Strict press
5×3 80%
10 rds
3 clean and jerks 225
15 wall balls 20#
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Power snatch
4×3
@80%
Rest 10 seconds between singles, 2 minutes between sets.
Pulls
4×2 @90% with :03 pause at knee
Chipper:
30 pull ups
30 Hang Power Cleans 115/75
30 burpees
30 Front Squat 115/75
30 Toes To bar
30 Shoulder to Overhead 115/75
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Front squat
4×10 @75%
15 min
Amrap
5 bar mu
10 push ups
15 air squats
Row
2 rds
2k
Rest 90 sec
1k row
Rest 60 sec
500 meter
Rest 30 sec
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100’s (100 of each for time)
Hspu
Pistols
Pull ups
Wall ball
Row a 5k
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100’s (100 of each for time)
Push Ups
Air Squats
Pull ups or Challengins Ring Rows
Wall ball
Row a 3k
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Swim
Warmup
2rds
100 swim
100 pull
100 kick
Main
1k Swim
Rest 1 min
10×100 on 2 min
Tread water 9 min
3 rds
21 back squat 225
21 burpee pull up
Lunge 200’ with 95# barbell on back
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Clean and jerk
6×3
@80%
Hang power clean
6×3 work to heavy
2 rds
25 burpee over Rower
25 cal row
5 min on the min
10 cal bike
7 deads 295
Track
3x 400 1:30 rest
Rest 3 min
4x 200’s with 1 min rest
Rest 3 min
4x 100’s with 30 seconds rest
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Cleans and jerk to something heavy-ish
3×3
Hang power clean
3×3 work to heavy
2 rds
20 burpee over Rower
20 cal row
5 min on the min
8 cal bike
5 deads 225
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Rest Day
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Dead stop front squats
Find max 3 rep
then 90% of that max 5×3
Snatch balance
6×3 80%
Then
Practice the team series
5 min max cals with partner
Into 5 min max push press 115
Rest 5 min
5 min max cals with partner
5 min chest hold 100# dball
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Rest Day
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Run
3 sets
3 rds no rest between rds
200 easy
200 moderate
200 hard
Rest 3 min between sets
Cal bike assualt
5-4-3-2-1 rope climbs 15’
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5 rds
1 min max 50# slam ball
Rest 1 min
1 min max zeus rope double unders or DU if you do not have a heavy rope
Rest 1 min
6 min on the min
5 back squats 335
Rest 2 min
10 min on the min
5 squat snatch 155
Rest 2 min
10 min on the min
10 strict hspu
Then not for time
3 Sets
15 tricep extensions 45# plate
3 sets
Lat pull down
2 45# plates
3 sets super set
10 dbell lateral raises
10 Arnold presses
10 single arm press right
10 single arm press left
20# dumbbell
8 hill sprints
About 150 meters moderate incline
Walk down between sets
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5 rds
1 min max 40# slam ball
Rest 1 min
1 min max double unders
Rest 1 min
6 min on the min
5 back squats at 75%
Rest 2 min
10 min on the min
5 squat snatch at 65-70%
Then not for time
3 Sets
15 tricep extensions 45# plate
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150 wall balls
2k row
100 bar facing burpee
Rest 15 min
7 min amrap
Squat snatch 155
Rest 10 min
7 min amrap
Power clean and jerk 155
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25 mile bike ride road
Then work up to heavy hang power clean
Then
21-15-9
Bar facing burpee
Ohs 95#
Chest to bar pull up
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15 mile bike ride road
Then work up to heavy hang power clean
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Rest Day
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100 double unders
25 toes to bar
25 deads 225
50 box jump overs face box on take off
5 min max cal row with partner
Right into
5 min max push press 115#
21-15-9
Bar facing burpee
Ohs 95#
Chest to bar pull ups
work up to hang power clean max
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Rest Day
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