2024-03-18

Thank you to Taylor for judging the bakeoff! It couldn’t have been judged any more fairly as I was the winner thanks to Cowboy Kent Rollins’ bread pudding recipe. The major award will arrive at the gym this Tuesday (that will also be Taylor’s last day as she’s moving to Minnesota). Thanks to everyone that competed – I tried most of the entries and they were all really good!

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Monday
Bench 7×3 @ 85-90%
3×5 Strict HSPU (or modification)
Acc 50 sit ups

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21min EMOM

Min1: 10/7 Cals

Min2: 50 Double Unders

Min3: 5 Devil Press (25/15)

Tuesday
12 EMOM Snatch (increasing)
0-4 4 reps
4-8 3 reps
8-12 2 reps
12-16 1 rep

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3 Rounds

200m Run

30 Russian Swings

200m Run

15 T2B

Wednesday
Back Squat 7×3 85-90%
3×3-5 BMU (strict pull+dip)

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10min AMRAP

12/8 Cals Bike

10 Power Clean (95/65)

8 Front Squat (95/65)

Thursday
12 EMOM Clean + Jerk (increasing)
0-4 4 reps
4-8 3 reps
8-12 2 reps
12-16 1 rep

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20min AMRAP

1 Round of Cindy + 10 Cals Row/Ski

2 Rounds of Cindy + 20 Cals Row/Ski

3 Rounds of Cindy + 30 Cals Row/Ski

etc

Friday
Deadlift 7×3 85-90%
3×100’ Lunge

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w/ a partner (break up however you want)

25 Wall Walk

50 Snatch

100 Lateral Burpees over the Bar

150 Wall Ball