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AMRAP 7

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Triceps WOD P: Metcon (AMRAP – Rounds and Reps) AMRAP – 7 5x SDLHP 115/75 5x Strict HSPU F: Metcon (AMRAP – Rounds and Reps) AMRAP – 7 5x SDLHP 75/55 5x Push up Push Press (5 x 3) One weight for

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Mainsite abs

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Banded Hip Skill Review all movements. 15 minutes to work on any -Pull up -Muscle ups -Toes to Bar -Kipping WOD P: Metcon (Time) For time: 60x sit-ups – ab mat 50x TTB 40x GHD sit-ups 30x pull ups 20x strict pull

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THE ULTIMATE WORKOUT PROGRAM TO BE AN ALL-AROUND ATHLETE

EQUIPMENT YES SHARE TWEET +/- COMMENTS For all the focus on performance training and functional movement over the last 15 years, many guys still head to the gym and follow the familiar bodybuilding-based blueprint established by Arnold Schwarzenegger and his contemporaries 40 years ago. Visit sunflowermaids.com for more info. These guys still hammer through “leg

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THruster + PP + pJ + SJ

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Overhead Weightlifting Thruster + PP + PJ + SJ (6 x 1) 1x thruster + 1x Push press + 1x Push jerk + Split Jerk = 1 rep. WOD P: Metcon (Time) For time: 25x Burpee Box Jump over 50x Thruster 115/80

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No one ever drowned in sweat

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Skill Double under practice or 10 minutes on a weakness P: Metcon (Time) 100 double unders 100 kb swings 56/35 100 box jump overs 24/20 100 double unders 50 ttb 50 walking lunges each leg 56/35 100 double unders Cap: 26

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Thursday is awesome

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Weightlifting Front Squat (5, 5, 3,3,1,1 ) Metcon P: Metcon (Time) 4 rds 12 front squats 135/95 20 pull-ups Cap: 12 min Rx+ CTB F: Metcon (Time) 4 rounds 12 front squat 115/75 10 pull up Cap: 12 min Rx+ CTB

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Wednesday

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Weightlifting Push Jerk (4 x 2 2 x 1 ) Metcon P: Metcon (AMRAP – Rounds and Reps) 8 min amrap 3 push jerks 95/65 6 hang snatch 95/65 9 deads 95/65 F: Metcon (AMRAP – Rounds and Reps) AMRAP –

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Sprint intervals….

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Metcon P: Metcon (AMRAP – Reps) Every 3 min for 30 min 11/9 cal row 10 lateral burpees over a P-bar Try and sprint through every round. Each rd should take a min or less. Giving you 2 min to rest

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Hang squat clean monday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Hang Clean (7 x 1 ) WOD Metcon (Time) 9 rds 10 hang squat cleans 95/65 15 pushups Time cap 22 min time cap

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Filthy 50

CrossFit Lykos – CrossFit GPP Warm-up Row 500 Mobility Work Metcon filthy fifty (Time) for time: 50 box jumps 24/20 50 pull ups 50 kb swings 56/35 50 steps walking lunge 50 knees to elbows 50 push press 45/35 50 sit ups 50 wall ball shots 50 burpees 50 double unders tim cap 45 min

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Diane

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Posterior chain or Triceps Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsrx+ strict hspu rx++ 315/205 Cap: 12 minutes Rest 3 minutes(from Cap) then… Deadlift (3RM) 15 minute to build to 3RM

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