Saturday 072316

“Deck of Cards”

Number represents repetitions  (Face cards = 10)
Suit represents the movement.

Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

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Thursday 072116

A. Back Squats
3×5

B. Conditioning
Emom x2: 5 Burpees + 10 Wall Ball (20/14)
Emom x2: 5 Burpees + 8 Wall Ball
Emom x2: 5 Burpees + 6 Wall Ball
Emom x2: 5 Burpees + 4 Wall BAll
Emom x2: 5 Burpees + 2 Wall Ball

*Unbroken Wall Ball

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Tuesday 071916

A. 12 AMRAP
Teams of 2: Relay Style
1 Power Clean 185/130
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

**Doesn’t have to be Unbroken**

B. Conditioning
Teams of 2
For Time: (15 Min Cap)
100 Wall Balls 20/14
80 Pull-ups
60 KB Snatches 53/35
40 Bar over burpees
20 Deadlifts 225/135

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Friday 071516

A. 10 EMOM
Even: 7 Strict pull-ups
Odd: Pick a skill to work on. Shoulder taps, HSPU or HS Walks.

B. Conditioning

20 AMRAP
20 Ball Slams 20/15
200m Run

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Thursday 071416

A. Strength
Deadlifts
4×6 starting at 70%

B. Conditioning
Teams of 2: (20 Min Cap)
100 Burpees
75 Toes to Bar
100 Jumping Lunges
75 Russian Kettlebell Swings (70/53)
800m run

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