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THURSDAY 11.14.19

LIFT + MOVEBuy In:1K Row Then 10 Rounds 5 Bar Facing Burpees6 STOH 95/65 7 Box Jump  24/20"RX+ 115/75  I LOVE CORE 3 ...

WEDNESDAY 11.13.19

LIFT20:00 EMOM x 3:00 2-3 Power Snatch From The High HangEMOM x 3:002-3 Power Snatch From The Low HangEMOM x 3:002-3...

TUESDAY 11.12.19

LIFT + MOVE1K Row 50 Russian KB Swings 70/5550 Bench Press 135/75 1 Mile Bike 50 Push Ups 50 KB SDHP 70/55I LOVE CORE...

MONDAY - 11.10.19

LIFT20:00 to work to a heavy complex2 Front Squats + 2 Push or Split Jerks *The entire complex is 1 rep*Do as many se...

SATURDAY 11.9.19

METCONIn Teams of 2 20:00 AMRAP 40 Muscle Ups 80 Cal Row 120 Wall Ball Shots 20/14@ 15:00 Stop wherever you are in th...

FRIDAY 11.8.19

LIFT 15:00 to build to a heavy single 3 Strict Press + 2 Push Press + 1 Jerk *Keep building until you fail out of all...

THURSDAY 11.7.19

LIFT 12:00 EMOM1) 5-6 Bench Press2) 10 Chin Ups *Goal is 10 Chin Ups......BUT Scale down reps if needed. METCON5:00 A...

WEDNESDAY 11.6.19

METCONTeams of two 3 Rounds4:00 Cals on Bike 3:00 Wall Balls 20/142:00 Burpees 1:00 Rest  Looking for something long ...

TUESDAY 11.5.19

LIFT + MOVE15:00 AMRAP5 Power Snatches 95/6550 Double UndersRound 2: 115/75Round 3: 135/95Round 4: 155/105and so on.....

MONDAY 11.4.19

LIFTBack Rack Lunge  5 Reps on each leg (10 total)immediately into;5 Lateral DBell Lunges on each leg (You should ...

MONDAY 11.4.19

LIFTBack Rack Lunge  5 Reps on each leg (10 total)immediately into;5 Lateral Dumbbell Lunges on each leg (10 tota...

SATURDAY 11.2.19

In Teams of 2 20.4 Ish 20:00 AMRAP 30 Box Jumps 15 Power Cleans  30 Box Jumps 15 Power Cleans30 Box Jumps 15 Power Cl...
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