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MONDAY 8/18/25 

MONDAY – Back Squat Focus 

🏋️‍♂️Warm-Up (10 min) 🔥


Strength (15 min) 💪

  • Back Squat: 5×5 (2:00 min rounds)

  • Accessory: Banded good mornings 3×12


Metcon (20 min) ⏱️AMRAP 12:

  • 10 Goblet Squats (50/35)

  • 8 Burpee Pull-Ups

  • 200m Run



 
 
 

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Friday 11/21/25

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 5 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up

 
 
 
Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

 
 
 
Wednesday 11/19/2

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold

 
 
 

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