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3/22/23 Push press x 6

Warm up

1 minute handstand hold

10 banded lat pull downs

10 banded face pulls

20 banded rows


Strength circuit-Avalanche

4 barbell power snatches

5 negative pull ups

6 push presses-increase each round


Conditioning ABA

A-10-8-6-4-2

DB snatches 50/35

Box jump overs


BEMOM5

3 push presses


Accessory

Bottoms up presses 3x8

Bottoms up waiter walks 2x100ft

Ab wheel roll outs 3x10


 
 
 

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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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Rx+ solo Rx with a partner Scaled team of 4 Full hyrox race 1k run before each station Stations 1000 m ski 250 foot sled push 250 foot sled pull 250 foot Burpee broad jump 1000 m row 200 m farmers car

 
 
 
5/28

5 rounds-Building sets 10 ring push ups 5/5 alternating front rack reverse lunges 5 strict toes to bar AMRAP10 10 db bridge presses 10 dbl db row 10 dbl db rdls

 
 
 

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