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Monday 11.7.22

EMOM 14 Even Min (choose one) Squat Clean x 3@60-70% Power Clean x 1 + Front Squat x 3@challenging weight Dumbbell Clean x 6 Odd Min (choose one) Muscle-ups(ring or bar) Chest to Bar Pull-ups Pull-ups, kipping or strict Banded Pull-ups *Reps for pulling movement should be consistent through all rounds. So choose a number

Monday 11.7.22 Read More »

Friday 11.4.22

Vertical Press + Hinge + Sled4 SetsPush Press x 6Romanian Deadlift x 10Reverse Sled Drag x 100′Rest 2 min Post workout3 SetsDumbbell Trunk rotation x 16Eccentric Hamstring curl x 6-8 Trunk rotation demohttps://youtube.com/shorts/S_1i5atvVYE?feature=shareHamstring curl demohttps://youtu.be/absb5s7r40I Facebook

Friday 11.4.22 Read More »

Tuesday 11.1.22

EMOM 10Choose One:Strict Pull-upsSelf assisted Pull-upsBanded Pull-upsRing Rows + Choice One:Every 5 min x 5Row 250/200 Meters10-15 HSPURun 200 Meters Choice Two:Every 5 min x 5Row 250/200 metersPush Press x 8-10Run 200 Meters Sub for run – 13-15/8-10 cal bikeRounds should not take longer than 2:45. Adjust volume as needed Facebook

Tuesday 11.1.22 Read More »

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