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shanik

MONDAY 18th DECEMBER

Strength
Back Squat (4 X 5 @ 80%. )

Metcon
Metcon
4 ROUNDS FOR TIME
15 WALL BALLS (6/9)
15 KBS (24/16)
15 BURPEES
200M RUN

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shanik

Thursday

Bench Press (3×10-15)
3×6 Strict T2b in between each set
Metcon
E2M-20M
1. 3 rope climbs
2. 20 Russian swings 32/24 + 10 burpee
3. 25/18 cal row
4. 25db thrusters

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shanik

Wednesday – return of the split squat

EMOM Bear complex
EMOM 12
1 bear complex + 5 burpees

All movements must be done separately – no thrusters
Power clean
Front squat
Push press
Back squat
BTN push press
Split Squats 3 x 12

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shanik

Tuesday

Deadlift (4×7 @ 75%)
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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shanik

Recovery WOD for Comp

Metcon
Emom30
1. 1 round strict cindy
2. 12 hspus/5 wall walks
3. 2 rope climbs
4. 20 Russian swings
5. 15 cal bike sprint
6. Rest

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shanik

Thursday

Metcon
EMOM12
1. 7 Front Squat 60%+ @ 32×0
2. 5 Mus/7 c2B/7 pull ups
Metcon
3 rounds
30 Wall balls
20 KBS 24/16
10 box jumps
200m run

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shanik

Wednesday

Bench Press (3×10)
Superset with 3×8 strict ring dips
Metcon
Emom12
1 bear complex 80/55 + 5 burpees

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shanik

Tuesday

Metcon
EMOM12
1. 10 Strict C2B
2. 15 HSPUs
3. 8 High box jumps
Metcon
AMRAP 12
10 Power snatches 40/30
10 Burpees
10 t2b

Posted on

shanik

Monday

Back Squat (1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95%)
Metcon
4 rounds
1.30:3
15/12 Cal AB
ME KB thrusters