Today's Workout

Farewell and Good Luck Anthony!

2-2-2-2 Front squat *Week 6/8
- THEN -
5 Rounds:
10 Low-hang power clean (115/75#)
15 Push ups
20 WB Shots (20/14# to 10')
*14 minute time cap

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Workout History

New Videos on the Industrious TV Page! Happy Birthday Cassie & Patti!

3-3-3-3-3 Bench press *Week 5/8
- THEN -
AMRAP 18 minutes:
8 Wtd. box step over (50/35's over 24/20")
8 C2B Pull ups
8 Strict HSPU
8 V-up
200m Run

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Industrious Hats are on the Shelves! And Happy Birthday RC!

Every 2 minutes for 16 minutes:
25 Double unders
1 Snatch
*Build to as heavy as possible
- Rest 3 min -
7 Rounds:
15 KB Swings (70/53#)
15 Burpees
*16 minute time cap

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Tough Mudder at Black Diamond Coming up Next Weekend!

30-20-10
Clean & jerk (125/85#)
Pistol
Toes to bar
*Run after each round: 200m, 400m, 800m. Workout ends on 800m run.

*36 minute time cap

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Last Call for Sponsors for the Industrious Fall Classic WL Meet! And Happy Birthday Joe and Yahya!

3-3-3-3-3 Deadlift *Week 5/8
- THEN -
21-15-9
Pull up
WB Shot (20/14# to 10')
Burpee box jump (24/20")
Row
*17 minute time cap

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Night Nation 5k Run This Weekend! And Happy Birthday Ryan!

2-2-2-2 Front squat *Week 5/8
- THEN -
AMRAP 9 minutes:
5 Ring dip
7 Power snatch (115/75#)
9 Sit up
- Rest 3 min -
3-minute plank hold

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Check out the New Industrious TV Channel! And Happy Birthday Jen & Ben!

3-3-3-3-3 Bench press *Week 4/8
- THEN -
Every 3 minutes for 15 minutes:
200m Run
20 Squats
Max muscle ups
*Score is total muscle ups

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Remembering 9/11 with a Hero Workout, And Happy Birthday Tim!

2-2-2-2 Back squat *Week 6/8
- THEN -
Double "DT"
10 Rounds:
12 Deadlift (155/105#)
9 Hang power clean (155/105#)
6 Jerk (155/105#)
*20 minute time cap

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Final 3 Weeks at Premera!

3 sets at a working weight:
1 Hang squat clean
1 Jerk
- THEN -
AMRAP 12 minutes:
12 Thruster (95/65#)
6 Over-the-bar burpees
12 Front rack lunge steps (95/65#)
6 Over-the-bar burpees

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Night Nation 5k Run Next Saturday 9/15! Join Outside Industrious for the Party!

3 rounds:
30 Lunge step
30 KB Swing (50/35#)

Then, 4 rounds:
10 Toes through rings
20 WB Shot (20/14# to 10’)

Then, 5 rounds:
3 Muscle up
5 Front squat (215/145#)

Then, 4 rounds:
10 Toes through rings
20 WB Shot

Then, 3 rounds:
30 Lunge step
30 KB Swing

*38 minute time cap

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Last Call for Paddleboarding at Agua Verde Tomorrow! And Happy Birthday Kelley and Sarah!

EMOM 12 minutes:
Min 1: 25ft HS Walk
Min 2: 4 Strict pull ups
Min 3: 50ft 1-arm KB OH walking lunge step (50/35#) *switch arms at the 25ft turnaround
- THEN -
21-18-15-9
Hang power clean (115/75#)
Push press (115/75#)
Over-the-bar burpee
*18 minute time cap

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Industrious 15 Minutes of Fame: Meet Raymond!

2-2-2-2 Back squat *Week 5/8
- THEN -
AMRAP 15 minutes:
15 Power snatch (75/55#)
15 Back squat (75/55#)
15 Sit ups

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Paddleboard at Agua Verde This Sunday! Spots Still Open! Happy Birthday Blake and Billy!

2-2-2-2 Front squat *Week 4/8
- THEN -
AMRAP 16 minutes:
16 HS Shoulder taps
8 C2B Pull ups
4 Power clean (185/125#)

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1 Month Until Industrious Fall Classic WL Meet! Spots Still Open, Volunteers & Sponsors Wanted too!

3-3-3-3-3 Deadlift *Week 4/8
- THEN -
AMRAP 10 minutes:
14 Squats
10 1-arm DB Snatch (60/40#)
7 Toes to bar

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Reminder of Rules with Kids in the Gym – Parents Please Read!

3-3-3-3-3 Push press *Week 4/8
- THEN -
Every 2 minutes for 16 minutes:
Even rounds:
24/20 Calorie row
Odd rounds:
50 Double unders
10 Burpees
*FINAL ROUND: Go for max calories, and max burpees. This is your score!

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