11/8/2018-THURSDAY WORKOUT

STRENGTH 5 Sets :5-:10 Iso chin over bar hold + 3 Kips + 4 kipping pull-ups rest 1 Min :10 Ring Support + :10 Bottom Of Ring Support + Me Strict Ring Dips METCON 5 Rounds 200m Run 10 AKB Swings (70/53) 2 Legless rope climbs(10 deep ring rows)...

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11/7/2018-WEDNESDAY WORKOUT

STRENGTH 3 Sets Rear lunges X 12/leg (DB Kb Front Rack), right Into 1 Min ME jump lunges, right into plank X :20-:30sec METCON For Time 200 Doubles 30 OHS(115/75) rest 3 min 100 Doubles 15...

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11/2/2018-FRIDAY WORKOUT

STRENGTH Overhead Squat Build To A 3rm @33x1 - THEN 3x3 @80% of todays max METCON 5 Rounds for time... 3 Rounds Of Cindy + 3 Power Snatches (heavy) *mindset is maybe touch and...

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11/1/2018-THURSDAY WORKOUT

STRENGTH EMOM X 12 1= 6-10 Strict Pullup @ 31x1 2 = 8-10 Close grip bench press - If you hit 10, it’s too light METCON 2k Row e2mom Including 0= 15 T2b* *(choose a number you can do...

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10/31/2018-HAPPY HALLOWEEN

STRENGTH 3 Sets for quality Rear Lunge X 12/leg - Dbs In Each Hand(AHAP) Goblet Squat X 25 AHAP :30 - :45 Hollow Body Hold METCON 10 BBJO AFAP 40 UB WB rest 3 Min 10 BBJO 30 UB WB rest 2 Min 10 BBJO 20 UB WB rest 1 Min 10 BBJO 10 UB...

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