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2 Sets 20 V-Ups 15 Leg Lifts over a DB (over and back = 1) 20 Sec Side Plank Per side – Then.. EMOM 32:00 4 rounds: MIN 1- 10/7 cal bike MIN 2- AMRAP DB hang clean and jerk 35/25 (two dbs) – MIN 3 – 12/10 cal row MIN 4 – AMRAP DB…

3x Mini band lat walk Mini band fwd walk Mini band squats 3x 10/10 split lunges 10 push ups 5 pull up’s. Then.. (Week 3 of 4) Every 1:15 x 6 Odd: 12-15 RKBS Even : 10/10 Suit Case Hold DB/KB Bulgarian split squats on each leg The KB swings should be heavy, and the…

3 Rounds: 5 BB RDLs 5 Jump squats 5 Arm circles W/ change plates 5 Z press W/ change plates 5 Bent over flys W/ change plates Then…. Snatch prep EMOM x 9 (week 3 of 4 tng snatches) Sets 1-3 5 Hang snatches from above the knee – Sets 4-6 3 TNG snatches from…

Mental and Physical break from squats this week 🙂 We are taking a deload week after maxing out squats, and we are going to take the opportunity to have a long chipper today! 3x 5/3 Cal row 10/10 calf raises 10 air squats 10 ring rows 5 BB Muscle clean and press Then… For Time:…

12 Min AMRAP for Quality 5-10 Strict chin Ups (use band if needed) 10 Banded crunches 10 Seated DB Z Press (elbows wide) 10/10 Single Leg DB Hip THrusts :30 Sec Wall Sit- add weight if able Then.. 20 Min AMRAP 30 Walking Lunges 5 Burpees 30 Air Squats 5 Burpees 30 Alt Bicep Curls…

3x 10 Push Ups 10 Band Pull Aparts 5 Air Squats 5 BB RDLs :15 Sec row 100m Run Then…. (Week 2 of 6) EMOM 10:00 Min 1: 6 Pause Bench press @ 65-75% Min 2: 8-10 Inverted BB rows goal is to be within 5% of last week, and to add a :1 pause…

Closed Sunday 3.31.24 2 Rounds :15 Sec row 5 No Contact Burpees 10 Single Leg Calf Raises per Leg 10 Line Hops Then… 8 Rounds: (4 MIn total) :20 sec on/:10 sec off Exercise 1: Side Plank on R Exercise 2: Side Plank on L Exercise 3: Plank Position DB Pull-Throughs Exercise 4: Strict Hanging…

3.31.24 Easter Sunday Closed. (Week 2 of 4) Every 1:15 x 6 Odd: 12-15 RKBS Even : 12/12 Banded Bulgarian split squats The KB swings should be heavy, and the focus is slowing them down and squeezing your glutes. The KB should only get to about waist height. Then,, For time: 40/30 Cal Bike 30…

3.31.24 Easter Sunday – Gym Closed —- 3x 6 BB RDLs 5 Empty Bb Squat Cleans 4/4 Reverse Lunge Steps 3 Burpees Then… Clean warm up EMOM x 9 (week 2 of 4 tng Cleans) Sets 1-3 6 TNG power cleans – Sets 4-6 4 TNG power cleans – Sets 7-8 2 TNG power cleans…

2 Rounds: 10 Calf Raises with Empty BB on Back 3 Empty BB Good Morning 3 Pause Back Squats 5 Hand Release Push Ups 3 Scap Pull Ups 6 cal sprint Then.. Back Squat 15 Minutes to Work to a Heavy Back Squat Set 1: 6-8 Reps @ 50-65% Set 2: 5 @ 75-77% Set…