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shanik

Wednesday

Metcon
Metcon
AMRAP 20 (partner)
5 burpees
6 hang clean (70/50)
7 S2OH

Strength
Split squats (4×8 ea (2sec eccentric))

Posted on

shanik

Monday

Metcon
EMOM 12
1. 5 Back Squats @ 75%
2. 5-10 ring dips
Metcon
Every3 mins.24mins
16 KBS 32/24
12 Burpees
10 Wall balls shots

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shanik

Friday

Metcon
every 3 mins x 5
5 s2oh 70/50
7 front squats
9 power cleans
11 deadlifts

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shanik

Thursday

Front Squat (3×5 15 sec squats (@5550))
Metcon
3 rounds
10 KB push press right arm 24/16
10 KB push press left arm
20 Wall balls
1 lap carrying wall ball

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shanik

Wednesday

Strength
Deadlift (3×10 60-70%)
Lower and reset every rep. No touch-and-go or dropping from the top.

Metcon
Metcon
EMOM20
1. 15/12 cal ski
2. 20 hand-release pushups
3. 15/12 cal bike
4. 30 walking lunges
5. Rest

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shanik

Tuesday

Metcon
EMOM10
1. 12 FR Step back lunges 60/40
2. 7 KB Hang clean and jerk 24/16s
Metcon
90s:3m x 4
8 Burpees
15/11cal bike
Max Wall balls 30/20lb

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shanik

Monday

Strength
Back Squat (1RM testing)

Metcon
Metcon
EMOM 3:1 x4
7 DB burpee DL (30/20)
7 box jumps

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shanik

Friday

Metcon
Metcon
AMRAP15
2,4,6,8… etc
thrusters (50/35)
burpees
box jumps (24/20")

Posted on

shanik

Thursday

Strength
Front Rack Lunge (3×12)
60% of front squat

Metcon
Metcon
3RFT
30 WB (9/6)
20 KBS (24/16)
10 box jumps (24/20")
250m run [short lap]

Posted on

shanik

Wednesday

Metcon
Metcon
EMOM12
7 front squats + 7 push press (50/35)

Strength
Split squats (3×20 ea leg)