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Workout of the Day

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11/25/2021-TURKEY BOWL 9am

Join us at Hiawatha Field(West Seattle High School) at 9am for our annual Turkey Bowl! all friends and family are welcome!!  

11/24/2021-WEDNESDAY WORKOUT

STRENGTH 3 Sets a1. Deficit Dl X 4-6 @31x1 (not Tng) a2. Incline Bench Db Ys, Ts Ws X 10/each *build" METCON 10 Rounds 10 Strict Shoulder Press (75/55) 10 T2b

11/23/2021-TUESDAY WORKOUT

STRENGTH 100 Cal Ab For Time every 25 Cals = 8 Sa Devil Press (alt Arms) *looking For Sustained Effort Across Here" METCON 3 Rounds Each For Time 400m Run 15 Bj Overs (24/20) 10 Kb Hang Cleans/arm rest 3 Min Bt Each Set

11/22/2021-MONDAY WORKOUT

STRENGTH 3 Sets a1. 20 Front Rack Forward Step Lunges *10 Ub Each Leg (build) *start With Weaker Leg First *rest 1 Min Btw Legs *all Sets Should Be Heavier Than Front Rack a2. Weighted Situps X 15-20 METCON The Chief W Snatches 5 Sets 3 Min On 1 Min Off 3 Hang Power...

11/19/2021-FRIDAY WORKOUT

STRENGTH E:90 X 5 SETS (BUILD) SQUAT CLEAN + HANG SQUAT CLEAN X 2 + 3 FRONT SQUATS WITH :1 PAUSE AT BOTTOM EACH REP E:90 X 5 SETS SPLIT JERK X 3 (BUILD) METCON 21 HANG POWER CLEANS (135/95) 21 BAR FACING BURPEES 200M RUN REST 2 MIN 15 HANG POWER CLEANS (155/105) 15...

11/17/2021-THURSDAY WORKOUT

METCON E4MOM X 6 SETS 15/12 CAL AB 10 BOX STEP OVERS (53/35) 5 DEVIL PRESS *SCORE IS FAST AND SLOW ROUND STRENGTH BODYBUILDING A1. ISOMETRIC HAMMER CURLS (ALT ARMS) X 10/ARM A2. DBL DB TRICEP KICKBACKS X 15-20 A3. WEIGHTED SITUPS X 20 X 3 SETS B1. POWELL RAISE X...

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