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 | Fri, Aug 16 2024 |  |
 | Happy Birthday: Michael H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 8-16-24 | WEIGHTLIFTING 11-16-24 | WARM UP 8-16-24 | METCON 8-16-24 |
SHRED 8-16-24(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes --- 2x: PVC Overhead Walking Lunge-20 m PVC Good Morning-15 reps Band Lateral Walk-10 reps each way Banded Glute Bridge-10 reps Swimmers-5 reps --- Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs CORECON 12 min AMRAP: 10 m Overhead Walking Lunge R 10 Side Plank w/ Hip Dip R 10 m Overhead Walking Lunge L 10 Side Plank w/ Hip Dip L 20 Russian Twist Rx: 35/25 DB, 25/15 Russian Twist Rx2: 25/20 DB, 25/15 Russian Twist Rx3: 20/15 DB (or as light as needed), 15/10 Russian Twist MODWOD 1: Sub Reverse Lunge x 10 reps, BW MODWOD 2: Sub Step Up x 10 reps, BW Russian (feet down) METCON 18 min AMRAP: 18 Wall Ball 18 Dumbbell Deadlift 18 Butterfly Sit Up 18 Lateral Skater 18 Plate Ground to Overhead 18 Matador Leg Raise Goal: 3+ rounds (324+ reps) Rx: 20#/10-14#/9', 50/35 pair, 35/25 Plate Rx2: 14#/10'-10#/9', 35/25 pair, 25/15 Plate, Tuck Knees as needed Rx3: 14#/10'-10#/9', 25/20 pair, 15/10 Plate, Sub, Tuck knees as needed MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub Anchored Sit Up, 15/10 Plate, Sub Lateral Lunge, Sub Lying Toes to Bar MODWOD 1: 10#/8'-63/8', 15/12 pair, Sub Assisted Sit Up, 15/10 Plate, Sub Lateral Lunge, Sub Lying Toes to Bar, 15 reps of each
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