November 27, 2018
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Wednesday, 11/28

Gymnastic Skill (10 Min) 3 Rounds 3 Wall Walks 6 Prone PVC Dislocates :30 accumulated L Sit Hold Met Con Every 6 Minutes for 36 Minutes (6 Rounds)* 12/9/6 Handstand Push Ups 12 Alt DB Snatch (M: 70/50/40, W:50/35/25) 12 Burpees 12 V-Ups
November 26, 2018
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Tuesday, 11/27

Met Con EMOM 30 (6 Rounds each) A) Bike 15/10/5 Cals B) 15 KB Swings C) 20 Plate Russian Twists D) 15 Box Jumps E) 20 Hollow Rocks
November 25, 2018
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Monday, 11/26

Strength Clean & Jerk (20 Min) Prep: 1×2 Hang Hi Pull+2 Hang Power Clean+4 Strict Press (bar only) 2×2 Hang Hi Pull+2 Hang Power Cleans+2 Push Jerks 2×2 Hang Power Clean and Jerks Work: 5×1 Hang Power Clean and Jerk Met Con 4 Rounds In 2 Minutes 25 Double Unders […]
November 25, 2018
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Programming Preview: Week of 11/26

Monday, 11/26: Clean and Jerks & Met Con – Double Unders and Hang Power Clean and Jerks Tuesday, 11/27: EMOM Met Con – Bike, KB Swings, Plate Russian Twists, Box Jumps, and Hollow Rocks Wednesday, 11/28: Gymnastic Skill & Met Con – HSPU, Alt DB Snatch, Burpees, and V Ups Thursday, 11/29: Back Squat & […]
November 24, 2018
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Sunday, 11/25

Strength Deadlifts (30 min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 5-5-3-3-3 Team Met Con (in 4s) 120 Deadlifts (M:225/185/135, W:153/123/93) 60 DB Box step Overs (M:50/40/30, W:35/25/15) 120 OH Plate Sit Ups 60 DB Front Squats
November 23, 2018
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Saturday, 11/24

Strength Snatch (30 m) Prep: 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 3×1 Hang Power Snatch+1 Snatch Work: 6×1 Hang Snatch+1 Snatch Partner Met Con* Partner AMRAP 12 Minutes 24 Hang Power Snatch 36 Push Ups 24 Toes to Bar *Partners break up reps […]
November 22, 2018
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Friday, 11/23

Met Con 6 Rounds of :30 Work/:30 Rest at each station – Row – DB Devils Press (M:35/20, W:25/15) – Assault Bike – Ab Mat Sit Ups – Double Unders
November 21, 2018
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Thanksgiving Day, 11/22

Team Met Con In teams of 3-4 Karen +TUP 150 Wall Ball each then 15-12-9-6-3 reps of • Power Clean (M:155/135/105/75, W:103/93/73/53) • Pull Ups • Front Squat • Pull Ups Scale Wall Ball to 120/100/75 reps Scale Pull Ups to 10-8-6-4-2 Pull Ups or Jumping Pull Ups 9 Ring […]
November 20, 2018
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Wednesday, 11/21

Strength Bench Press (35 Min) Prep: 1×5 w/bar, 3×5 working up Work: 5×5 at same weight Follow each work set with 15 Band Pull Aparts Met Con For Time: 30 Single Arm DB Push Press (switch every 5 reps) 30 V-Ups 20 Single Arm DB Push Press 20 V-Ups 10 […]