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Long cardio W3 30:00 AMRAP: 25/20 cal bike 1k row 50 air squats 5 rounds: 5 pull ups 10 Push ups

3 Sets: 10 Side delt raise 12 Bent over flyes 14 Bent over rows Then… 18 Min AMRAP 20 Alt Back Rack Reverse Lunges 20 DB Push Press 40 Double Unders 16 Alt Back Rack Reverse Lunges 16 DB Push Press 32 Double Unders 12 Alt Back Rack Reverse Lunges 12 DB Push Press 24…

Squat Clean (1 x 1) Every 1:30 Seconds x 6 Sets (week 1 of 3) Sets 1-2: 3 Squat cleans Sets 3-4: 2 Squat cleans Sets 5-6: 1 Squat clean Then…. 10 Rounds for time: 10 Wall balls (20/14lbs) 8 Alt Hang DB snatch 6 TTB 4 Power cleans

2x :20 Sec Bike 10/10 Band Kickbacks 8 Band Air Squats 6 Scap Push Ups 4 Sit Ups 2 Burpees Then… Core Work 3 Sets: (6 min Total) :20 Sec Russian Twists (add weight to these if you can) :10 Sec Rest :20 Sec Leg Lowers :10 Sec Rest :20 Sec Side Plank R :10…

2 rounds: :30 Sec Row 5 No Contact burpees 3/3 Box Step Ups 10 Banded pull aparts 10 Single DB curls (both hands) (Week 3 of 4) 3 Sets: 5/5 Alternating Dumbbell Bench 20 Banded pull downs 10 Single Dumbbell Skull Crusher Rest 90 seconds between sets For the Alternating DB Bench. Start with both…

Split Jerk EMOM x 9 sets (Week 2 of 3) Min 1-3: 3 push Jerk Min 4-6: 2 push Jerk Min 7-9: 1 Split jerk Build in weight each each min, and each set. Then…. For time: 300m Row 18 Power snatch 12 Chest to bar – 300m Row 18 OHS 12 Chest to bar…

Hope you all have a wonderful Thanksgiving holiday!!! Week 3 of the 20 rep squat program! You will add 5-10lbs. to whatever you did the previous week. Back Squat (1 x 20) Week 2 (55-65%) Spend about 10min. working up to a HEAVY 2-3 Rep Max. “Rapid Fire” warm-up 4x :20 row/bike + 5 Back…

Long Cardio Week 2 35min amrap 50/40 Cal Row 40 Goblet squats 30 Kettlebell Swings 20 DB push press 10 Strict Chin Ups

Part A: 3 Sets: 8 Barbell Bicep Curl with a 3 sec descent 12 DB Skull Crushers Rest 1 Min between sets Part B 3 Sets: 10 BB RDLs 12 Banded hamstrings curls Then…. or time: 4 Rounds: 200m Row 10 Alt DB snatch -right into- 3 Rounds: 30 Double unders 45 singles 10 Alt…

Classes today: 8a / 9a / 12p Squat Clean Every 1:30 Seconds x 6 Sets (week 1 of 3) Sets 1-3: 3 Squat cleans Sets 4-6: 2 Squat cleans Build in weight over the 6 sets to a “heavy” double for the day. Use the leg drive and full extension work we have been doing…