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THURSDAY 06.27.19

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QOTD: If you eat at 4:00 pm is it lunch or dinner?

A.) Dead lift

*Take 15 minutes to work to a heavy set of 3, 2, and heavy single for the day

B.) 14 Minute amrap

100m farmers carry (50/35)

30 ab-mat sit ups (straight leg)

100m farmers carry (50/35)

15 dead lifts (205/145)

Level 1: choose load

Level 2: 155/105

Level 3: as written

TUESDAY 06.25.19

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QOTD: What is your favorite vegetable?

A.) 4 Minute AMRAP

27 hang power cleans

27 burpees over the bar

27/21 calorie row

rest 4 minutes then…

B.) 4 Minute AMRAP

21 hang power cleans

21 burpees over the bar

21/15 calorie row

rest 4 minutes then…

C.) 4 Minute AMRAP

15 hang power cleans

15 burpees over the bar

15/12 calorie row

Level 1: choose load, increase weight each AMRAP

Level 2: 95/65, 115/85, 135/95

Level 3: 115/85, 135/95, 155/105

MONDAY 06.24.19

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QOTD: Are you a morning person or an evening person?

A.) Front Squat Complex

1 Pause Front Squat + 1 Front Squat

*2 Second pause at the bottom of first front squat

*Take 15 minutes to find heavy complex for the day

*Build every 1:30-2:00 minutes

B.) For Time:

1,000m run

50 thrusters

30 pull ups

Level 1: choose load, seated strict pull ups

Level 2: 45/35, pull ups

Level 3: 65/45, chest to bar pull ups

Level 4: 1k run, 30 squat snatches (115/85), 30 bar muscle ups

SATURDAY 06.22.19

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QOTD: What song do you know all the words to?

A.) Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (20/14)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

FRIDAY 06.21.19

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QOTD: How do you like your sandwiches cut? Down the middle or Diagonally?

A.) For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (35/20)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Level 1: 35/20, unweghted run, seated strict pull ups
Level 2: As written
Level 3: 70/50, 30 chest to bar pull ups