7.27.20- Monday

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Today’s Workout

Weightlifting

  • 4 Rounds for Quality
    • 10 Dual DB Bench
    • 10 Renegade Rows
    • 10 DB Pullovers

Metcon

  • 2 Rounds For Reps
    • AMRAP5
      • 1000m Run
      • Max Reps DB Box Step Overs

7.23.20- Happy Birthday, Dimitri!

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Happiest birthdays to Coach Dimitri. Thank you for everything you do for all of us inside, and outside, the gym! You’re one of a kind. In honor of your birthday, we decided to program some of your favorite things….endurance!

Today’s Workout

  • Endurance
    • Row or Ski:
      1k Easy
      3 x 250m @ 85%, Rest :45
      1k Easy
      3 x 250m @ 85%, Rest :45
      1k Easy
    • Bike:
      2k Easy
      3 x 500m @ 85%, Rest :45
      2k Easy
      3 x 500m @ 85%, Rest :45
      2k Easy

7.16.20- Thursday

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Today’s Workout

Strength

  • 3 Rounds for QUALITY
    • 10 Alternating DB Bench Press
    • Max Reps Push Ups
    • 10 Hollow Rocks + :10 Hollow Hold

Conditioning

  • AMRAP16
    • 100-80-60-40-20
      • Double Unders
    • 50-40-30-20-10
      • V Ups
    • In any remaining time, max Burpee Box Jump Overs