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Physical Program
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parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” parallax_method_4__hover=”on” parallax_method_4__hover_enabled=”on” parallax_method_5__hover=”on” 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” 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animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” 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=”||||||||” 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2019
[/et_pb_text][et_pb_divider color=”#ff4c00″ divider_weight=”2px” height=”2px” _builder_version=”3.16.1″ max_width=”70px” module_alignment=”left” custom_margin=”||8px|” animation_style=”fade” locked=”off”][/et_pb_divider][et_pb_text admin_label=”Title” _builder_version=”3.19.4″ text_line_height=”2em” header_2_font=”Oswald|700|on|on|||||” header_2_font_size=”40px” header_2_font_size_phone=”30px” header_2_font_size_last_edited=”on|phone” header_2_letter_spacing=”0.2em” header_2_line_height=”1.4em” header_2_text_shadow_style=”preset3″ header_2_text_shadow_blur_strength=”0.4em” header_2_text_shadow_color=”rgba(255,255,255,0.6)” custom_margin=”|||30px” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”on|phone” locked=”off” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”]
May 13-May 19
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Military/LEO- Hope everyone enjoyed Murph. We are continuing to build the ability to go the distance, as this is a huge factor for success in your given field.
Competition: More volume this week, with some good grinder pieces that will test your ability to pick a sustainable pace, and throttle up when able.
Fitness, don’t miss any days this week! Gotta keep showing up to achieve your goals. Going to introduce some wall climbs as they’re a personal favorite.
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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5 rds
400 meter run
20 box jumps 24″/20″
25 wall balls 20/14#
Bench
4×7 @75-77%
10 min emom
Odd min
18/15 cal bike
18 ghd sit-ups or 20 anchored sit-ups
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1000k ski
100 wall balls 20#/14#
100 burpees over parallete
100′ hsw
Snatch
Doubles on the min for 10 min
You pick weights, make them heavy
Power clean and jerk (75-80%) on the min for 10 min
Weight #1 for doubles for 5 min
Weight #2 for triples for last 5 min
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Strength and Core work:
EMOM 15:
1. Candlesticks (both feet) 10 reps
2. Max Mountain Climbers :40
3. Max Hollow Rocks :40
Metcon:
3 Rounds-
400 M run
15 Burpees
100′ bear crawl
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Back squat
10×1 @ 90%
3 rds
21 power cleans 135/95
15 ring dips
9 front squats 135/95
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20 min on Bike
30 sec on 30 sec off
Hold over 600/450 watts
Then
Back squats
Worked up to heavy single
Then
80% for 3 on the min for 5 min
Then
For time
25 dball cleans 150/100
10 rope climbs
Rest 5 min
10 rope climbs
25 dball cleans 150/100
Then
4 sets not for time
10 back extensions holding 55# db/40#
Last rep hold at top for 30 sec
10 single arm dumbbell rows 100/70 each arm
15 lat pull downs
10 strict dips 90#/60#
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40 Minute Continuous Effort:
(This means being able to keep moving without stopping, but not red lining)
10 Wall Climbs
50 Walking Lunges
100m backwards run
300m forwards run
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Swim
Warm up
5×50 on 1 min
then rest 2 minutes
200 m steady, rest 2 minutes, then-
2×100 on 2 min
Main
500 meters
Rest 1 min
5×100 on 2 min
When you finish the 5th 100m swim, rest 1 minute then- straight into another 500m rest 2 minutes after and-
Finish with 8×25 on 30 sec
Tread water for 8 min
Power cleans
6×3 building
Clean pulls
5×2 building
3 sets
5-4-3-2-1
Bench 225/155
Sandbag cleans 150/100
Rest 3 min between sets
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10 rds
30/25 cal row
90′ sled push 6/4 45# plates
Snatch
4×2 @ 85-90%
Clean and jerk
4×2 @ 85-90%
3 rds
40 ghd
20/17 cal bike
10 phspu 1 abmat/3 abmats
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Strict Press (using last weeks top number):
Every 90 seconds for 12 minutes (8 sets):
2 reps at 65%
2 reps at 70%
2 reps at 75%
3 reps at 75%
1 reps at 85%
1 reps at 85%
1 rep at 90%
Max reps at 80%
Metcon:
30-20-10-5
Dual DB Front Squats (Front Rack)
Burpees Over DB
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Rest Day
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True form run
2 sets
800 run
4 min walk
600 run
3 min walk
400 run
2 min walk
200 run
Rest 4 min between sets
Go hard
Overhead squats
4×10 building
12-9-6
Power clean 225/155
Muscle up (rings)
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Rest Day
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Run
3 miles
10 rds
3 devil press 55#/40#
22 walking lunges holding db’s
19 air squat
Wear a 20# vest/14# vest
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Rest Day
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EMOM 12:
1. 50 foot Crab Walk
2. :40 Reverse Bridge Plank
3: :40 weighted Hollow Hold (in hands)
Metcon:
Amrap 12:
20 V-Ups
20 Push Ups
20 Box Jumps
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3 rds
30 push ups
5 rope climbs
Rest 10 min
3 rds
100’ sled push heavy
25 pull ups
Rest 10 min
3 rds
500 meter row
30 burpee over rower
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5 min on the min
5 power snatch 165#/110# plus 5 bar facing burpee
Rest 1 min
5 min on min
4 power snatch 205#/135# plus 5 bar facing burpee
Rest 1 min
3 power snatch 225/155# plus 5 bar facing burpee
Rest 1 min
2 power snatch 235/165# plus 5 bar facing burpee
Then-
1:1 with a partner for all of these (Split evenly, s0 each do 25 cal ski, then 50 DU each, then 12-13 cal ski, 50 du each, etc)
50 cal ski
100 double unders zeus rope
25 cal ski
100 du zeus
————
50 cal bike
25 toes to bar
25 cal bike
25 toes to bar
————
50 cal row
100′ handstand walk
25 cal row
100′ hsw
————
800 meter run
200′ dball carry 150#/100#
400 meter run
200′ dball Carry 150#/100#
Dead lift work to heavy single with SOLID form.
Then
5×5 dead stop Deadlifts at 75% every 2:30
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FIVE 4 Minute Amraps:
Amrap 4:
100m run
10 air squats
rest 2 minutes:
Amrap 4:
10 Deadlifts 135/95
10 Burpees over bar
rest 2 minutes
Amrap 4:
10 Shoulder to Overhead (115/75)
10 Push Ups
rest 2 minutes
Amrap 4:
10 KettleBell or DB swings
10 Hollow Rocks
rest 2 minutes
Amrap 4:
10 Back squats with 95/65
10 Ab roll outs with barbell
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Rest Day
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Work to heavy double clean and jerk
4 sets
10 power clean and jerk 205/145#
20 strict hspu 1″deficit/no deficit
Rest 2 min
10 sets
30/25 cal bike
Rest 1 min
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Rest Day
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