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1/9/23-Bench pressx6

Warm up

1 minute plank

Then

3 rounds

10 alternating kb cleans

5 kb over burpees


Strength

Bench press-Build a heavy 6

Conditioning ABA

A-AMRAP3

7 deadlifts

5 toes 2 bar

3 chest 2 bar pull ups


B-EMOM2

3 bench presses

20 second goblet squat hold


Accessory

3-5 rounds

10 db incline bench presses

10 single arm rows


Skill

Muscle ups

 
 
 

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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...

 
 
 
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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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