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julia
1 month 2 weeks ago

PARTNER WORKOUT
FOR TIME
25 CLEAN AND JERKS
25 SYNCHRO LUNGE STEPS*
25 FRONT SQUATS
25 SYNCHRO LUNGE STEPS*
50 DUAL DB BENCH PRESS
75 WALLBALLS #20/14
50 DUAL DB BENCH PRESS
25 SYNCHRO LUNGE STEPS*

julia
1 month 3 weeks ago

SKILL
PULL UP
5 SETS OF 5
L1 (ADV)- WEIGHTED PULL UP, BUIDLING
L2 (INT)- COMPLETE 3-5 PULL UPS
L3 (BEGIN)- BANDED OR SEATED PULL UP
REST 1:30 BETWEEN SETS

julia
1 month 3 weeks ago

CONDITIONING
EVERY 2:30 X 16 ROUNDS
1- 400M RUN
2- 100M FARMERS CARRY #53/35
3- 100' SLED PULL/OR PUSH
4- 500/400M ROW

julia
1 month 3 weeks ago

STRENGTH
BACK SQUAT
5X5 AT 60%
STAY AT SAME WEIGHT ACROSS ALL SETS
SS WITH :20 COPENHAGEN PLANK ON EACH SIDE

julia
1 month 3 weeks ago

STRENGTH
BENCH PRESS
3X12 AT 60% OF MAX
(LOOK BACK TO 4/28)
STAY AT SAME WEIGHT ACROSS ALL SETS

3RFT
500M ROW
20 HANDSTAND PUSH UPS
CAP 13 MINS

SCALE REPS OR PIKE PUSH UPS ON FLOOR

julia
1 month 3 weeks ago

STRENGTH
CLEAN COMPLEX
5 SETS OF 
3 REPS OF COMPLEX (1 POWER CLEAN + 1 SQUAT CLEAN + FRONT SQUAT)
WEEK 1 AT 60% CLEAN MAX (LOOK BACK TO 3/26 or 4/11)
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS

julia
1 month 3 weeks ago

CONDITIONING 
EMOM 30
IN ONE MINUTE WINDOW COMPLETE*
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

julia
1 month 3 weeks ago

PUMP
5 SETS OF; 
20 BANDED TRICEP EXTENSIONS
15 DB HAMMER CURLS
10 PLATE HALOS, EACH DIRECTION
REST 1:00

julia
1 month 4 weeks ago

WORKOUT 
"FLITHY 50" For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees

julia
1 month 4 weeks ago

CONDITIONING
TOTAL REPS/CALS
8 MINUTES AT EACH STATION, 1:00 TO ROTATE

CALORIE ROW
BOX STEP UPS
CALORIE BIKE
BURPEES
CALORIE SKI