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July 15 2020

Strength: Back Squats - EMOM x 5Tempo Back Squat (3-3-3-3-3)increasing weight each round:03 descent/ :03 holdFirst set should be around 50-60% 1RMMetcon (Calories) 4 rounds for max calories (pick one piece of equipment for all rounds)1:00 x 1 assault bike /rower/ski erg:45 x 2 assault bike/rower/ski erg:30 x 3 assault bike /rower/ski erg1:2 work to rest ratio Read more July 15 2020

June 24 2020

Metcon: EMOM X 4 (24:00)A: 100m farmers carry 53/35 Rx+ 70/53Record fastest roundB: 10 box jumps 24"/20" Rx+ 30/24Record fastest roundC: 100m waiters carry 53/35 Rx+ 70/53Record fastest roundD: 10 kettlebell swings 53/35 Rx+ 70/53Record fastest roundE: 10 up/downs Rx+ burpeesRecord fastest roundF: Metcon Rest “Suffering becomes beautiful when anyone bears great calamities with cheerfulness, not through insensibility but through greatness of mind.” Read more June 24 2020