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Workout 2.2.23

Workout
30:00 of
25m suitcase carry/side
10 situps/ghds
5 shuttle runs
1:00 rest

score is total weight accumulated in the suitcase carry

each round has 2 suitcase carries in it, multiply number of rounds x2 x weight used (if you switch weights than just do that math)
Mobility work
10:00 of easy biking
every 2:00 get off and do :30 of calf stretching
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Workout 2.1.23

Workout
10:00 AMRAP
5 ring dips
5 toes to bar
50 DU
rx+ alternate toes to bar and bar muscle ups
Accessory
Not for time, 15:00 running clock
5×10 unbroken power snatches (start very light, build to a moderate effort)
5-4-3-2-1 Unbroken weighted strict pullups

Build pullups as capable
Mobility work
1:00 pec smash/side
1:00 hamstring foam roll/side
10 mckenzie pressup
x2 sets
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Workout 1.31.23

Lift
6x
1 push press+ 2 push jerks

start at around 7/10 and build as capable

after each round, superset with 5-7 RDLs at the same weight

start a new set every 3:00
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185/125 cleans

Note: if you are planning to do the open, worth measuring your tape line
Mobility work
1:00 lat foam roll/side
1:00 t-spine smash
10 banded external rotations/side
10 banded internal rotations/side
x 2 sets
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Workout 1.30.23

Lift
Front squats
5
10
3
10
1
10

After each set, do 5 supinated ring rows with a pause at the chest
Workout
12:00 Alternating EMOM
Min 1: :30 max double dumbbell stepovers 2×50/35 to 20/16
Min 2: :30 max double dumbbell hang power cleans 2×50/35

Rx+ (or anyone that plans on doing the open) 24/20

score is total reps
Mobility work
1:00 forearm smash/side
1:00 couch stretch/side
x 2 sets
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Workout 1.28.23

Workout

With a partner, split however you want
30:00 running clock
100 chest to bar
150 box jumps 24/20
200 single arm dumbbell hang clean and jerks 50/35
In remaining time, max row score is meters

rx+ 50 bmu,
THEN the rest of the workout
Mobility
stretch anything that feels like it needs some TLC!
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Workout 1.27.23

Lift
Build to a 9/10 deadlift

Then hit 5 more sets at that same single weight
after each single, hit 3 weighted ring dips (6×3)
Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Mobility
1:00 piriformis stretch/side
1:00 pigeon/side
1:00 wall straddle stretch
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Workout 1.26.23

Lift
7×3 Front Squat
around 80% of max FS across

after the first 4 sets, hit 6 total stepups-you choose how to load
after the last 4 sets hit 3 strict pullups, adding weight as you can
start a new set every 2:30
Workout
5 rounds, rest 1:00 in between
8 bar facing burpees
8 thrusters 95/65

No rx+, just sprint your face off

score is SLOWEST round
Mobility
10:00 easy bike
then 1:00 couch stretch/side
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Workout 1.25.23

Workout
3×8:00 AMRAP
rest 2:00 in between AMRAPs

Start over and try to beat your score each round

5 tall box jumps
10/7 cal bike
20 leg lifts over dumbbell (total)
50m bearhug carry

score is rounds for each amrap
Mobility
1:00 calf smash
1:00 quad smash
x 2 rounds/side
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Workout 1.24.23

Please note, we will be doing 70 minute classes today because of the class length. The schedule will be: 5:50-7am

7-8:10 am
9-10:10 am
4:20-5:30 PM
5:30-6:40 PM
6:40-7:50 PM
SAS
1 mile run
24 snatches 185/125
20 clean and jerks 225/155
15 RMU OR 45 pullup+dip

This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far too early.
We miss you, Sam.
We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you.
Show up. Go Hard. Because you can.

It is very icy along the back, please take extreme care if you are running.

Run subs:
3/2.5 mile bike
2k/1600m row
4k/3200m bikeerg
1 mile assault runner run
Mobility
:20 side plank/side
:20 passive hang
10 mckenzie pressups
x 2 sets
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Workout 1.23.23

Metcon first, strength second today

Workout
12:00 AMRAP
3 wall walks
10 alternating dumbbell snatches 50/35
10 double dumbbell fr lunges (in place, forward, alt) 50/35

Rx+
25 foot hs walk
Lift
5 sets
8 dumbbell bench press at 3011
6 strict toes to bar/strict leg raises
Mobility
1:00 t-spine roll
1:00 sciatic nerve flossing/side
x 3 sets