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Workout of the Day

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11/18/2022-FRIDAY WORKOUT

STRENGTH In 10 Min build To A Heavy 3rm Squat Clean after Each Set 3 High Box Jumps" METCON 5 Sets 1 Min Max Ab Cals rest 2 Min 1 Min Max Bench Press (155/105) rest 2 Min 1 Min Max Row Cals rest 2 Min

11/17/2022-THURSDAY WORKOUT

METCON For Time "Angie's" House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air Squats "Helen's" House 400 Meter Run 21 Kettlebell Swings (53/35 Lb) 12 Pull-ups "Fran's" House 15 Thrusters (95/65 Lb) "Nancy's" House 400 Meter Run 15 Overhead Squats (95/65 Lb)...

11/16/2022-WEDNESDAY WORKOUT

STRENGTH E2mom X 4 Sets 5 Strict Press e2mom X 4 Sets 3 Push Press e2mom X 4 Sets 1 Split Jerk" METCON 100 Cal Ab 50 American Kb Swings (70/53) 800m Run 50 American Kb Swings

11/15/2022-TUESDAY WORKOUT

STRENGTH Back Squat X 20 x 3 Sets *all At 50% Of 1rm   METCON 3 Rounds 40 Deficit Lunges (45# Plate) 40 Situps 80 Doubles

11/14/2022-MONDAY WORKOUT

STRENGTH e2mom X 6 Sets 2 Hang Power Cleans e2mom X 3 Sets 2 Clean Pulls (heavy)"" *goal Is Heavier Than 2 Weeks Ago METCON 1k Row (faster Than 2k Pace) at 6 Min Mark 6-12 10 Deadlifts (185/125) 10 Bar Facing Burpees rest 2 Min 14-20 10 Deadlifts (185/125) 10...

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