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julia
1 hour 33 minutes ago

CONDITIONING
50-40-30-20-10
CAL MACHINE
AIR SQUATS
DOUBLE UNDERS (X2)

julia
1 day ago

STRENGTH
DEADLIFT
5X5, BUILDING IN WEIGHT

WORKOUT
FOR TIME
21-15-9
RUSSIAN KBS
HSPU

julia
1 day 22 hours ago

SKILL
REVIEW KIPPING PULL UPS, SPEND 10:00 WORKING

STRENGTH
EMOM 10
E- 10 PUSH PRESS, FROM FLOOR + BUILD IN WEIGHT
O- 5-10 KIPPING PULL UPS
*SCORE IS HEAVIEST WEIGHT + TOTAL PULL UPS

julia
3 days 1 hour ago

STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
50-60-70%

WORKOUT
AMRAP 12
200M RUN
10 DB HANG SQUAT CLEANS 
20 AB MAT SIT UPS
#50/35S

julia
3 days 18 hours ago

CONDITIONING

EMOM 12
E- 14/12 CAL ROW
O- 10 DB PUSH PRESS, SHOULD REMAIN UB

FOR TIME
1000M ROW/SKI (BIKE X2)
50 BURPEE BOX JUMP OVERS 24/20"

julia
4 days 23 hours ago

FOR TIME
WITH A PARTNER
150 THRUSTERS #95/65
300 DOUBLE UNDERS
150 KETTLEBELL SWINGS #53/35
300 DOUBLE UNDERS

julia
5 days 22 hours ago

4TH OF JULY 

"COFFLAND"
6 MINUTE DEAD HANG HOLD (CUMULATIVE)*

*EACH TIME YOU DROP FROM THE BAR PERFORM:
400M RUN
20 PUSH UPS

RX+ 800M RUN + 30 PUSH UPS

 

julia
1 week ago

CONDITIONING
AMRAP 20
10 SHUTTLE RUNS (25' OUT/BACK)
50 WALKING LUNGES
REST 2:00
THEN 
FOR TIME
50 WEIGHTED WALKING LUNGES #35/20X2

julia
1 week 1 day ago

STRENGTH
CLEAN COMPLEX
5 SETS OF 1* (1+1+1)
*COMPLEX 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT
WEEK 5 AT 85%+ CLEAN MAX
CAN BUILD!
TRY TO REMAIN TNG DURING COMPLEX
REST 2:00-3:00 BETWEEN SETS

julia
1 week 1 day ago

SKILL/STRENGTH
STRICT PULL UP REVIEW
ADV- 5X5 WEIGHTED STRICT PULL UPS
INT- 5X3-5 STRICT PULL UPS
BEG- 5X3 JUMPING PULL UP + NEGATIVE