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Thursday, October 4th

10 down : 1 Up

Kettlebell Swings [70# / 55#]

Doubleunders

Athletes will complete 10 Kettlebell Swings, 1 Doubleunder, 9 KBS, 2 DU's, etc. until they reach 1 KBS and 10 DU's.

Immediately followed by:

30 Wallballs [20# / 16#]

20 Burpees

10 Handstand Pushups

Athletes total accumulated time will be recorded. There is no rest between the two pieces of the workout.

THURSDAY ENDURANCE - Meet at Eli Whitney

3, 4 or 5 repeats from Armory to Prospect. On Odd Intervals, athletes to walk/jog back for recovery. On Even Intervals, athletes to sprint back down, then recover at teh bottom for 3 minutes.

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Friday, October 5th

5 x 5 Shoulder Presses @ 80% one rep max

Ahletes will have 20 minutes to warmup and complete 5 work sets of Shoulder Press. At minute 20 athletes will complete the following:

10 Minutes - As Many Rounds As Possible

10 Shoulder Presses [95# / 65#]

10 Toes to Bar

10 Bar Facing Burpees [jump at top of Burpee is over the bar instead of vertical]

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Saturday, October 6th

20 Snatch [Full Squat or Split] Singles @ 85% of one rep max

or

20 Overhead Squat Singles @ 85% of one rep max

Athletes to spend remaining time working on Muscle Up progressions.

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Sunday, October 7th

Amnesty - Pick a workout you missed from the previous week [no repeats]

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