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12/23/24

WARM UP

Worlds Greatest Stretch

With an Emply Bar

10 Deadlifts

1o Rows

1o Power Cleans

10 Front Squats

10 Back Squats


STRENGTH

7 Rounds-Building Sets

3 Double KB Power Cleans

3 Box Squats

20 Air Squats

20 Second L• Hang


3 Rounds

5/5 front Rack Walking Lunges-building sets

50 FT Walking Lunges No weight

20 V ups

30 Sit 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...

 
 
 
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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