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Workouts

Workouts

February 24, 2021

INDUSTRIOUS 45 CLASS
STRENGTH
EMOM 12 minutes:
3-3-3-3-2-2-2-2-1-1-1-1
Strict Press
Strict Pull up *supinated grip

CONDITIONING
AMRAP 4 minutes
18 Burpee
18 Shoulder to OH (125/85#)
Max Distance Bike
rest 2 minutes
AMRAP 4 minutes
15 Burpee
15 Shoulder to OH (155/105#)
Max Distance Bike
Rest 2 minutes
AMRAP 4 minutes
12 Burpee
12 Shoulder to OH (175/115#)
Max Distance Bike

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February 23, 2021

INDUSTRIOUS 45 CLASS
STRENGTH
EMOM 12 minutes
3-3-3-3-2-2-2-2-1-1-1-1
Back squat
*Add weight each round
CONDITIONING
3 rounds:
400m/250m Run
12 Toes to bar or V-up
15 Box jump (24/20”)
20 Alt 1-arm DB snatch (60/40#)
*16 minute time cap

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February 22, 2021

INDUSTRIOUS 45 CLASS
3 Rounds:
20/15 Calorie Row + 5 Squat clean (205/135#)
3 Rounds:
30 Double under + 3 Squat clean (225/155#)
3 Rounds:
15 KB Swing (50/35#) + 1 Squat clean (275/185#)
3 Rounds:
30 Double under + 3 Squat clean (225/155#)
3 Rounds:
20/15 Calorie Row + 5 Squat clean (205/135#)
*27 minute time cap

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February 21, 2021

INDUSTRIOUS 45 CLASS
AMRAP 10 minutes
Max Distance Run
AMRAP 10 minutes
5 Pull up
10 Push up
15 Squats
AMRAP 10 minutes
Max Distance Bike

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February 20, 2021

INDUSTRIOUS 45 CLASS
On a 28 minute clock:
200 Double under
50 Burpee Box jumps
100 Sit ups
50 Thruster (115/75#)
50 Clean & jerk (115/75#)
Rest 3 minutes
AMRAP with remaining time:
20 Double under
5 Burpee Box jumps
10 Sit ups
5 Thruster (115/75#)
5 Clean & jerk (115/75#)

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February 19, 2021

INDUSTRIOUS 45 CLASS
On a 30 minute clock:
50-40-30-20-10
Calorie Row
WB Shot (20/14# to 10’)
With remaining time, build to 1RM Snatch or Clean & jerk

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February 18, 2021

INDUSTRIOUS 45 CLASS
STRENGTH
Every 90 seconds for 12 minutes (8 sets):
5 Bench press *Add weight for the first 4 sets then stay for last 4.
5 Strict Pull ups *first 4 sets
5 Hollow arch swings *last 4 sets
CONDITIONING
Claudette Colvin
AMRAP 15 minutes
9 Burpees
5 Pull ups
19 Calorie Run
39 Bicycle crunch

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February 17, 2021

INDUSTRIOUS 45 CLASS
STRENGTH
Every 90 seconds for 12 minutes (8 sets):
5 Deadlift *Add weight for the first 5 sets then stay for last 3.
5 Y’s, T’s, W’s
CONDITIONING
5 rounds of 30 seconds at each:
Box jump or step up (24/20”)
Push press (95/65#)
Tuck crunch
Box dip or Ring dip
SDLHP (95/65#)
Rest

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February 16, 2021

INDUSTRIOUS 45 CLASS
Every 90 seconds for 9 minutes (6 sets):
2 Power clean
2 Hang squat clean
2 Jerk
Casual Pace Calorie Bike w/ remaining time each round
Rest 2 minutes
Every 90 seconds for 9 minutes (6 sets):
4 Back squat
6 DB Curl + press
Rest 2 minutes
30 seconds on/30 seconds off for 5 minutes:
Max Calorie Bike
*Add weight across all sets for barbell movements.

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February 15, 2021

INDUSTRIOUS 45 CLASS
3 rounds
20 Alt 1-arm Devil’s press (50/35#)
30 OH Squat or Front Squat (125/85#)
800m/600m Run
*30 minute time cap

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