28 March 2019

Skills: “GOAT DAY” 14:00 x alt EMOM, pick 2 skills Conditioning: 20:00 x AMRAP 12 Box Jumps 12 Alternating DB Snatch 15/10 Calorie Assault Bike

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25 March 2019

Strength: 4 x 3/3 Turkish Get-Ups Conditioning: For Time 21-18-15-12-9-6-3 KBS **in between sets 15 Abmat Sit Ups + 30 Double Unders

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22 March 2019

Strength: 6:00 “Can’t or Won’t” 16:00 find new 1 RM or 3RM Back/Front Squat Conditioning: 12:00 x AMRAP P1=400/300m Row P2= Slamball OT Shoulder or Sandbag Step Ups

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21 March 2019

Strength: 3 Sets (:40/:20) plank mountain climbers single leg deadlift russian twist banded abduction burn-out Conditioning: 18:00 x AMRAP 1 Wall Walk 8 Deadlift 10 Box Jump Over    

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20 March 2019

Conditioning: For Time: Run/Row 800M 3 Rounds: 10 Thrusters/Front Squat 10 Reverse Lunges 10 Lateral Bar Hops (L+R=1) Run/Row 800 M 2 ROUNDS: Run/Row 800 M 1 ROUND:  

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19 March 2019

Strength: 16:00 x EMOM -2-6 Pulls (Ring Rows, Pull UP, C2B, Butterfly, MU/Bar MU) -5-10 Push (HSPU, Push Up, Push Up variations Conditioning: For Time: 35/30 calories ski/bike 21 clean & jerk 25/20 calories 15 clean & jerk 15/10 calories 9 clean & jerk

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18 March 2019

Strength: EMOM x 10:00 21 Kbs/25 air squats/:25 sled push followed by 3 sets in 14:00 of Bench Press/Strict Press: 3 @ 75% 3 @ 85% 1-2 @ 90-100%   Conditioning: 4 x 3:00 AMRAP/1:00 REST 12 Wall Balls 6 Burpee Power Cleans    

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DSC March Madness Bracket

Click the link below to fill out your bracket! http://defiancesc.mayhem.cbssports.com/e/c9328121e863ecdc9f4ad3a6b8cf2d660aae2d62804119c1?ttag=BPM19_fb_invite_new&fbclid=IwAR0pQd4co0mksQ7QXpSKu1RWiH6Nm-C0EMJqI0UF6CzqPjsaa1m06ykbA4U

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