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Monday 8/26

BrewFit this Saturday ! Register at the brewery $60 per person ...There will be swag bags for each participant including a custom brewfit shirt, sunglasses, a FREE Beer!! and much more. Be sure to stay for the food specials and live music!

Day of event: Check-in starts at 10am Course instructions 10:30am First round starts at 11am

Monday


Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat


Conditioning

"Sucker Punch"

21-18-15-12-9:

Kettlebell Swings (53/35)

Thrusters (75/55)

Mod- 21-15-9



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Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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