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WEEKLY PROGRAMMING

Week # 4 of 7 Monday 6/17/2024 Strength A1. Front Squat, 5 sets of 5, building A2. Broad Jump, 5 sets of 5 Conditioning 12

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Questions for Coach Brian

Submit Questions for Coach Brian DeGennaro Brian’s athletic career began in high school, where he trained in gymnastics and competed in track and field (and

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WEEKLY PROGRAMMING

Week # 3 of 7 Monday 6/10/2024 Strength A1. Front Squat, 5 sets of 4, building A2. Broad Jump, 5 sets of 4 Conditioning 6

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WEEKLY PROGRAMMING

Week # 2 of 6 Monday 6/3/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 5

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 5/27/2024 Conditioning “Murph” 1 Mile Run 300 Air Squats 200 Push Ups 100 Pull Ups 1 Mile Run Tuesday

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WEEKLY PROGRAMMING

Interim Week # 1 of 1 Monday 5/20/2024 Strength Deadlift Build up to a heavy single Conditioning 15 minute AMRAP 5 Pull Ups 10 Alternating

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WEEKLY PROGRAMMING

WEEK #6 OF 6 Monday 5/13/2024 Strength Back Squat Build up to a heavy single Conditioning 14 minute AMRAP 3 Handstand Push Up (Rx+ 6

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CrossFit versus Hyrox

The Distinction Between CrossFit and Hyrox CrossFit is a training methodology. Hyrox is a sport. CrossFit is the equivalent of a broad-based fitness “education.”  Hyrox

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WEEKLY PROGRAMMING

WEEK # 5 OF 6 Monday 5/6/2024 Strength Back Squat Accumulate 28 reps at 80% of weeks 1’s single Conditioning 5 Rounds 1 minute rowing

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