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1/8/24 bench press

Warm up

1 minute row

30 second squat hold

10 inch worm push ups

10 squats

10 aussie push ups

10 goblet squats


Strength

Bench press 3x4

20s

Barbell row

Back squat

Strict press


Conditioning

For time

100 close grip bench presses 75/55

*penalty

Every minute on the minute

4 (2/2) db snatches 50/35

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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