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February 7th 2019

A.  Push Press 4×5 A2.  Bulgarian Split Squat 4×8 each B.  AMRAP 10 5 Hang Squat Clean 155/103# 7 Bar Facing Burpee C.  2 Rounds not for time 5-8 Strict Pull-up 8-10 Ring Dip 30 Hollow Rocks...

February 6th 2019

A.  Clean 2×2 @ 70% 2×2 @ 75% 2×2 @ 80% B.  EMOM 20 Minute 1:  14 Alternating Jumping Lunges Minute 2: 10 DB Alternating Snatch 50/35# Minute 3:  5 Thruster 115/73# Minute 4: Max Toes to Bar Minute 5 Rest...

February 5th 2019

A.  Back Squat 4×4 @ 80% B.  4 Rounds with a partner 20 Push Press 95/63# 15 Pull-up 1 Mile ABC

February 4 – 10, 2019

MONDAY A) Warmup -10:00 40’ Death March, light and controlled 10 Tap Swings on Pullup Bar* 30 Single Unders + 15 Double Unders * Warm up gradually to a larger and larger swing, while maintaining tension and control. B) Deadlift, 3×5 As always when we are doing...

February 4th 2019

A.  Front Rack Reverse Lunge 3×10 each A2.  DB Floor Press 4×12 B.  3 Rounds of AMRAP 5 9 DB Deadlift 50/35# 6 DB Power Clean 50/35# 30 Double Under Rest 1 PIck up where you left off in each round. Score is total rounds completed during all 3...