September 19, 2018
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Thursday, 9/20

Met Con 3 Rounds Every 4 Minutes, complete work as quickly as possible, rest remaining time A) Row 500 M, 20 Burpees B) Run 400 M, 20 Alt DB Snatch (M:50/40/30, W:35/25/20) C) Bike 30/20 Cals, 20 Ab Mat Sit Ups Reminder: – i99Fit Gymnastics Clinic @ H Street Location […]
September 18, 2018
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Wednesday, 9/19

Strength Overhead Complex (30 Min) Prep: 1×5 Strict Press w/bar 2×3 Push Press working up 2×2 Push Press+1 Split Jerk working up Work: 2×2 Push Press+1 Split Jerk 2×1 Push Press+1 Split Jerk 3×1 Split Jerk Met Con AMRAP 8 Minutes 4 DB Push Press (L) 8 Plate Russian Twists […]
September 17, 2018
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Tuesday, 9/18

Strength Back Squat (25 Min) Prep:1×10 w/bar, 3×6 working up Work: 2×12 (65-70%) Met Con 4 Rounds :30 Max Cal Assault Bike :30 Rest :30 Max Wall Ball :30 Rest :30 Max V-Ups :30 Rest Reminder: – i99Fit Gymnastics Clinic @ H Street Location 9/22 and 9/23 ***H Street CLOSED […]
September 16, 2018
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Monday, 9/17

EMOM 16 (8 rounds each) A) ~1/3 Max Strict Pull Ups* (scale to 2 Negatives) B) 15/30/45 Double Unders (scale to 60 Single Skips) Met Con 6 Rounds for time (15 Min cap) 9 Toes to Bar 12 Push Ups 15 Box Jumps (24/20)
September 16, 2018
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Rx+ Open Gym Programming: Week of 9/17

Rx+ Open Gym Programming Choose two per training session. Prioritize Strength and Gymnastics work then Conditioning second. Strength Snatch Pull + Snatch (1+1) work up to a heavy single then 3 x 1 Snatch @ same weight Conditioning 3 RFT 400 m run 50′ DB FR Lunge (2×50/35) 5/3 Bar […]
September 16, 2018
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Programming Preview: Week of 9/17

Monday, 9/17: EMOM – Max Strict Pull Ups and Double Unders & Met Con – Toes to Bar, Push Ups, Box Jumps Tuesday, 9/18: Back Squat & Met Con – Max Cal Bike, Wall Ball, and V Ups Wednesday, 9/19: Overhead Complex & AMRAP – DB Push Press, Russian Plate Twists, […]
September 15, 2018
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Sunday, 9/16

Met Con 6 Rounds of 3 Minutes Work/3 Minutes Rest 3 Handstand Push Ups 6 Bar Facing Burpees 9 Deadlifts (M:315/275/225/185/135, W:213/183/153/123/93) Max HSPU in remaining time 3 Rounds NFT 5-8 half kneeling DB Press/side 10 DB Side Bends/side AHAP
September 14, 2018
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Saturday, 9/15

Partner Met Con (24 Min Cap)* 90 Double Unders** 9 Squat Cleans (M:135/105/75, W:93/73/53) 70 Double Unders 7 Squat Cleans (M:165/135/95, W:123/93/63) 50 Double Unders 5 Squat Cleans (M:195/155/105, W:143/103/73) 30 Double Unders 3 Squat Cleans (M:225/175/115, W:153/113/78) First partner skips, then completes 9 Squat Cleans, then rests while second […]
September 13, 2018
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Friday, 9/14

Partner Met Con (20 min cap) 30 Cal Row 60’ Walking Lunge 30 Cal Bike 60’ Bearcrawl 20 Cal Row 60’ Walking Lunge 20 Cal Bike 60’ Bearcrawl 10 Cal Row 60’ Walking Lunge 10 Cal Bike 60’ Bearcrawl Rest 4 Minutes Then, as an individual Met Con: AMRAP 12 […]