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Jan 16

A – practice one arm OHS with DB and KB of varying weights.   B – 30 Min AMRAP 15 single-arm overhead squats, 35/50 dumbbell or scale as needed. 20 box jumps 30 V-Ups

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Jan 15

A – Warm up Front squat from ground for 7 mins.   B – 10 min AMRAP 5 FS 155/105, 205/145 5 BMU ***scale 20 pushups if you can’t do MU   C – For time Row 500 meters 30 dumbbell thrusters 35/50 or scale as needed 30...

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Jan 14

35 mins add 1 rep/round for each move.  DU add 10 reps/round. 5 burpees over bar 5 cleans 135/85, 185/125 5 toes to bar 5 wall balls 10 DU (Sport: DU must be UB)

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Jan 13

A – Thrusters (start from ground) – sets of 5, 5, 3, 2, 2, 2, 3, 5, 10, 10   B – 10 sets, Sprint 15 sec on Assault Bike Rest 1:45

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Jan 12

A – Snatch Tech Practice – bar only 3 sets 3 hang muscle snatches 3 high hang power snatches 3 snatch balances   B – 4 sets in 10 mins 3 hang squat snatches   C – Tabata interval – 4 consecutive mins at...

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Jan 11

A DL and HSPU warm up EMOM – 8 mins Even min – 3-5 DL Odd min – Warm up your version of HSPU   B – 3 rounds for For Time   50 DU/100 sport 15 DL 205/135, 275/175 15 HSPU or 5 walk walks   C – With...

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Jan 10

A – Clean and Jerk Work Sets of 3, 3, 2, 2, 1, 1, 1   The reps for this will go: 3 clean and jerks, NOT 3 clean and then 3 jerks.   B – 12 min running clock 1 min squat cleans 135/85, 155, 105 1 min jerks 2 mins squat cleans...

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Jan 9 – Happy birthday, E!

For Time or 40 min cap Sport will do MU instead of pull ups and push ups   Row 2K or Ride 110/80 cals 30 pull ups and push ups 15 MU or BMU   Row 1K or Ride 60/40 cals 24 pull ups and push ups 12 muscle ups   Row 500 or ride

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Jan 8

A –  6 min running clock for total reps+cals 2 mins burpees 2 mins row 2 mins bike   B – 6 mins running clock for quality – 2 rounds, no score 1 min wall balls 1 min hang muscle cleans men 75-135, wmn 45-95 1 min goblet...

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Jan 7

With a partner for time (35 min cap) accumulate the following with a partner (not working at the same time) 100 row calories (80 for F/F teams, 90 for M/F) 100 bike calories (80 for F/F teams, 90 for M/F) 100 burpees 100 bar thrusters 100 pike...

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Jan 6

Saturday   A – Floor Press or Bench Press followed by strict, weighted or negative pull ups   Sets of 10, 8, 6, 4, 2   B 10 rounds for max reps of each movement 30 seconds of T2B Rest 30 seconds 30 seconds of dips/pushups...

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Jan 5

A – Snatch Complex – 10 mins 1 snatch 1 hang snatch 1 Snatch balance   B – 10  mins to a heavy snatch   C – 10 mins AMRAP 20 Wall Balls 10 Pull ups/sport C2B

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