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(Week 1 of 4) 3 Sets: 10 Dumbbell Bench Press 10/10 Single Arm DB Bent Over row with 2 seconds lower each rep 20 Band Tricep Push Downs Rest 90 seconds between sets – Finisher: 1 Set 50 Banded crunch in as few sets as possible Then… 12:00 AMRAP: Buy in: 5 Rounds: 5 Deadlifts…

EMOM x 9 sets (Week 4 of 4) Min 1-2: 5 Strict press Min 3-4: 3 push press Min 5-6: 2 Push jerks Min 7-9: 1 Push jerk The goal is to move up in weight after each lift. Next week we will move into split jerk progressions. Then… 5 Rounds For Time 20 Double…

4 Sets: 12/10/8/8 DB Bulgarian split squat per leg (3 sec descent) 20 Heels elevated Banded Squats Then… Back Squat (Week 1) 1 x 20 @ 50% of 1RM This will build, do not exceed 50%. It’s the correct weight if this does not feel horrible. Then… 2 Rounds for time: 30/24 Cal row 30…

40:00 AMRAP: 40/30 Cal Row 10 Push Ups 15 Plate Sit Ups 20 Alt Reverse lunges 30 Double Unders or 45 Singles 400m Run 30 Double Unders or 45 Singles 20 Alt Box Step Ups 15 V-Ups 10 Burpees –

3 Sets: 10 Seated DB press 15 Banded delt raise 20 Band pull aparts Then… For time: 40/30 Cal Bike 40 RKBs 40 Air Squats – 30/20 Cal Bike 30 RKBs 30 Push-ups – 20/15 Cal Bike 20 RKBs 20 TTB – 10/7 Cal Bike 10 RKBs 10 Burpee Pull-up

3:00 -B/R/Ski 2 Rounds For Quality 10/10 Monster Band Walk Steps Ea. 10/10 Monster Band Kickbacks 5 Barbell RDL 5 Hang Power Cleans 5 Strict Press Then.. Every 1:45 Seconds x 6 Sets (5 of 6) 1 Clean pull + 1 Power clean + 2 Front squats Then….. 3 Rounds: 1:00 Max Clean and jerks…

2 Rounds: :20 Row 10 Air squats :20 bike 10 Banded lat pull downs Then.. 3 sets: 16 Alt DB Curls 8/8 DB tricep kickbacks Rest 1 min between sets 1 Set: 50 Banded hamstring curls in as few sets as possible . Then…. EMOM: 16:00 Min 1: 12/9 Cal row Min 2: 20 Air…

2 Rounds For Quality 200m Row or Run Easy 20 Line Hops 10 Snatch grip deadlifts 5 Scap Pullups 5 Muscle snatches 5 Pushups Then…. Every 2:00 x 5-6 Sets 1 Snatch First Pull 1 Snatch Pull 1 Power Snatch 1 Hang Squat Snatch Then…. 4 Rounds: 2:30 on/1:00 rest 3 Burpees over bar 6…

400m run 30 cals bike. Or row *Should be done as quick as possible! Then.. 10 Shoulder taps 10 Plank up/downs. (Forearms to hands) 10 Plank T-spine rotations Then.. “EMOM x 9 sets (Week 3 of 4) 3 Rounds: Min 1-3: 3 Strict press Then.. Min 4-6: 2 push press Then… Min 7-9: 1 Push…

Veteran’s Day 🇺🇸 Thank you for your service 🇺🇸 :30 Row 40 Banded heel elevated :30 Row 40 Banded heel elev :30 row – 2 rds 5/5 BB reverse lunge 5 Front squats Then.. Every 1:30 x 6 (week 3 of 6) Odd Sets – 5/5 Deficit back rack lunges Even Sets – 5 Pause…