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Thursday September 13

Gymnastic Skill Review Handstand Push Ups + Rope Climbs  W.O.D Every Min on the Min for 5 Complete rounds: (25min) 18/12 Calories on the Bike 100ft Farmer’s Carry (your choice on weight) 3 Rope Climbs Handstand Push Ups (your choice on number/style but try to stick with it the entire workout, NOT M.E!) rest Athletes will start at different stations

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Melinda MettenThursday September 13

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Wednesday September 12

Skill Overhead Squat Review W.O.D “Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row OPEN & PERFORMANCE – as written FITNESS – 65/45 Recovery NOT FOR TIME 2 Rounds: 100Ft Sled Push AHAP + Arms Only (Plank Position) Slider Drag   TEENS Skill: Coaches Choice  “Rump Shaker” 3 Rounds For Time:

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Melinda MettenWednesday September 12

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Tuesday September 11

343 step up with a weighted object for time: Combined effort with EVERYONE in class. This is YOUR crew! Work together and accomplish the task as a team! There is no set weight. Your personal choice. Examples: dumbbells, kettle bells, weight vest, barbell. “Never Forget” Partner WOD: reps split between partners. 343 Double Unders 125 Mountain Climbers 93 Kettlebell swings

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Melinda MettenTuesday September 11

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Monday September 10

Strength Tempo Back Squat 2-2-2-2-2-2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom.  W.O.D Rump Shaker 3 Rounds For Time: 60 Air Squats 21/15 Calorie Assault Bike, Row, Ski 15 Hang Power Cleans (155/105) 15min time cap Open – as written Performance – as written Fitness – 115/75 Recovery: 2k Row, every 500m, couch stretch

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Melinda MettenMonday September 10

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Saturday September 8

“Couplet Quaternate” (Teams of 2) 30-20-10 Cal Row Dumbbell Thrusters 21-15-9 Cal Row Dumbbell Snatch 12-9-6 Cal Row Push Press 8-6-4 Cal Row Rope Climbs OPEN/PERFORMANCE– 50/35 FITNESS – 45/25 30min time cap. 1 athletes works at a time To learn more about Dumbbell Thrusters https://youtu.be/M5gEwLTtWbg

Melinda MettenSaturday September 8

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Friday September 7

Strength: PUSH JERKS 5-5-5-5-5 With a rack build to a heavy set of 5 for the day. W.O.D “GO FISH” For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts 15 Lateral Over the Bar Burpees 9 Push Jerks OPEN/PERFORMANCE– 135/95 FITNESS – 95/65, regular burpees To see the Barbell Thruster https://youtu.be/V-hKuAfWNUw

Melinda MettenFriday September 7

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Thursday September 6

“Fight Back” 5 Rounds for max repetitions: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest Open/performance: as written Fitness: 35/26  RECOVERY 2 Rounds, NOT FOR TIME! 50ft Bear Walk + 50 Ft Slider Crawl   TEEN Coaches Choice for skill work. “FLASH FLOOD” 2 Rounds: 500m Row 21 Thrusters   Watch the

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Melinda MettenThursday September 6

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Wednesday September 5

Strength: THRUSTER 3-3-3-3-3 ·     Build to a heavy thruster for 3rm for the day. ·     10min W.O.D. “FLASH FLOOD” 2 Rounds: 500m Row 21 Thrusters (95/65)   OPEN/PERFORMANCE – as written FITNESS – 65/45   RECOVERY: Not for time 3 Rounds of: 30 AbMats + 20 Glute Bridges   TEEN “Fight Back” 5 Rounds for max repetition: 1 Minute Kettlebell Swings 1

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Melinda MettenWednesday September 5

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Tuesday September 4

Skill EMOTM 10min: Max Effort Double Unders Max Effort Handstand Push Ups Alternating Movements Working for only 30 sec of each min, the rest is rest.   OPEN/PERFORMANCE – as written FITNESS – Singles, Push Ups   W.O.D “QUICK SAND” Alternating “On the Minute” x 8 (4 Rounds): Even Minutes – 18-16-14-12 DB Snatches (50/35) Odd Minutes – Max Burpee

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Melinda MettenTuesday September 4

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Monday September 3

“Hammer” -HERO WORKOUT- Five rounds, each for time, of: 5 POWER CLEANS 135/95 10 FRONT SQUATS 135/95 5 JERKS 135/95 20 PULL UPS Rest 90 seconds  Rx – as written above. Scaled – 115/75, jumping pull-ups/bar- rows RECOVERY 2 ROUNDS OF: 2 wall-climbs + 20 band pull aparts Couch Stretch 2min/leg   Teen EMOTM 10min: Max Effort Double Unders Max

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Melinda MettenMonday September 3

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