16 January 2019

Strength: 15:00 x Partner “Plank Off” plank vs plank hollow body vs hollow body 30 du/60 su or 15/10 cal airdyne penalty for breaking then switch movements Conditioning: 20:00 X AMRAP 10 Push Press (40/25) 20 Renegade Row (L+R=2) 30 FC Step Ups 40 Alt DB Snatch (L+R=2) 50 Air Squat ***every 5:00 10 Push…

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15 January 2019

Strength: Hang Clean, Power Clean, Squat Clean Technique Work Conditioning: 5 Rounds 3 MU/5 C2b/7 Pull Up/7 Ring Rows 10 GHDSU/10 TTB/15 Dynamic Sit Ups :30 Assault Bike or 12 Burpees to 6″ Target :90 Rest

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14 January 2019

Strength: 13:00 x EMOM 16 KBS/13 BS/:22 Sled followed by 3 working sets of either Bench Press or Strict Press -7-8 reps @ 65% -3 reps @ 85% -5-6 reps @ 75% Conditioning: 3 Rounds For Time: 400 M Run 8 Deadlifts

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08 January 2019

Skill: MU/Kipping Progressions or Quality Work Conditioning: 8 Rounds For Time: 36 DU/50 SU 12 Deadlifts (205/125) 6 Shoot Thrus    

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07 January 2019

Strength: 11:00 x EMOM 15 Heavy KBS/21 Air Squats 10:00 t0 complete 4 working sets of Bench Press or Strict Press: 7-8 reps @ 65% 3 reps @ 85% 5-6 reps @ 75% 3 reps @ 85% Conditioning: 15-12-9- Burpees Over The Bar 5 Clean & Jerks between sets (135/95) (15 total***)  

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04 January 2019

Strength: 14:00 X EMOM 15 heavy Kbs followed by 3 sets of back squat or front squat: 7-8 @ 65% 3 @ 85% 5-6 @ 75%   Conditioning: “Leg Chaos Complex” 3:00 ME Ice Skater (L+R=1) Jump Lunge (L+R=1) Jump Squat Burpee Box Jump Over 1:30 REST 2:00 ME LC Complex 1:00 Rest 1:00 ME…

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3 January 2019

Strength: 4 Sets: 10/10 Cossack Squat 10/10 Palloff Press :30 Rower Roll Out 8/8 Posted SLDL (3030)   Conditioning: 12:00 x AMRAP 30 Mountain Climbers (L+R=1) 15 Russian Twists (L+R=2) 10 Pull Ups/C2B  

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02 January 2019

For Time or Reps: 32:00 Cap 150 DU/300 SU 100 Abmat Sit Ups 90 Lunges 80 Wall Balls 70 Box Jumps 60 Calories 50 Push Ups 40 Burpees 30 TTB 20 Ring Rows 10 Turkish Get Ups  

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