Battle of the Tribe 가 잘 마칠 수 있도록 

수고해주신 모든 선수분들과 킬로그래머들께 감사드립니다

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SrGraphy 작가님 사진은 1주일 정도 소요 됩니다

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12/16/2024

Monday

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I. Accessory 

Every 70 seconds, for 2 Rounds:

1) 2 Plate Pinch Carry (25ft) 

+ 1 Bear Crawl

2) 2 Plate Pinch Carry

+ 1 Overhead Carry 

3) 10 Lat Pull Downs (4:2:1:0)

4) 6 Reverse Bird Dogs (4:0:4:0)  

 

 

II. Conditioning

CrossFit Open 18.1

20 Minute AMRAP:

8 Toes to Bars

10 Dumbbell Hang Clean & Jerks (50/35lb)

14/12 Calorie Row 

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12/17/2024

Tuesday

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I. Strength

3 Rounds of:

12 Bent Over Barbell Rows 

12 No Drop Tempo Deadlifts (4:0:1) @ 50% of 1RM

40 seconds Plank Hold on Medicine Ball 

 

*Rest 1 minute between rounds

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II. Metabolic Conditioning

For Time:

(Time cap: 12 minutes)

21-15-9

Deadlifts (185/135lb) 

V-Ups

 

15-12-9

x2 Crossovers

V-Ups

 

12-9-6

Deadlifts

x2 Crossovers

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12/18/2024

Wednesday

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I. Strength

6 sets

Every 70 seconds,

8~12 Push Ups (strive for quality)

 

 

II. Metabolic Conditioning

For Time:

(Time cap: 15 minutes)

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Cash In: 15 Bar Muscle Ups

 

35-25-15-5

Handstand Push Ups

25-15-10-5

Burpee Box Jumps (24/20in)

 

Cash Out: 15 Bar Muscle Ups 

 

 

 

12/19/2024

Thursday

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I. Strength

Front Rack Lunges

4x8 @ 30-35% of Back Squat

 

 

II. Aerobic Conditioning

Long Slow Distance (LSD) Training @ 6 RPE

1) 10:00 of Track Running

2) 10:00 of Assault Bike, Bike Erg, or Ski Erg

3) 10:00 of Row

 

 

 

12/20/2024

Friday

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I. Strength

Bench Press

5x5 @ 70% of 1RM 

 

 

II. Metabolic Conditioning

20 Minute EMOM:

1) 10 Bench Press (95/65lb)

2) 40 Double Unders

3) 10 Hang Power Cleans (135/95lb)

4) 20 Ab Mat Sit Ups

5) Rest

 

*Score is total reps completed (eg. 320)

 

 

 

12/21/2024

Saturday

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In Teams of 3, 

5 Rounds For Time:

45 Wall Ball Shots (20/14lb)

30 Synchronized Alternating Dumbbell Snatches to Lunge

9 Rope Climbs

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