Thursday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»10 KB Power Swings
»10 LR DB SA Overhead Squat
»AMRAP Straight Bar Dips

 

 

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Friday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»AMRAP Ring Fall Outs
»40y LR Suitcase Carry
»8-12 LR Cosak Lunges

 

 

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Saturday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»AMRAP Deep Ring Rows
»20y Lateral Bear Crawl DB Pull Acrosses
»8-12 LR DB SA Bench Press

 

 

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Sunday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»1 LR TGU
»8-12 DB Front Squats
»AMRAP Alternating KB Clean, Squat Clean, Snatch

 

 

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Monday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»AMRAP Ring L-Sit Hold
»:20-30s LR Banded SL Suitcase Hold
»8-12 LR Renegade Row Pushups

 

 

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Tuesday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»8-12 LR Russian Sledges
»8-12 LR KB SLDL
»AMRAP Heavy Medball Release Russian Twists

 

 

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Wednesday
Weight Loss: 7×4 with 14/7 cal bike sprint
Hypertrophy: 6×8
Strength: 7×2 EMOTM
Power: 9×2

»6-8 GHD
»AMRAP Ring Pushup Lateral Floats
»8-12 LR DB Row