November 2022

Monday 11.14.22

EMOM 14Even min(choose one)1. Squat Clean x 2@70-80%, heavier than last week2. Power Clean x 1 + Front Squat x 3, heavier than last week3. Front squat x 4, heavier than last week4. Dumbbell Clean x 6Odd Min(choose One)1. Muscle up2. Chest to bar Pull-up3. Pull-ups4. Strict Pull-ups5. Banded Pull-ups Try to increase the volume

Monday 11.14.22 Read More »

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 demo curl demo Facebook

Friday 11.4.22 Read More »


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