February 12, 2018
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Tuesday, 2/13

Warm Up 3 Rounds 8 Pause Squats 8 Alt Bird Dogs 8 Alt Samson Lunges 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean (25 Min) Prep: 2 Hang Hi Pulls+ 2 Hang Power Clean 3×2 Power Cleans working up Work: 4×2 Squat Cleans working […]
February 5, 2018
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Tuesday, 2/6

Warm Up 2 Rounds 12 Squats 6 Squat to Bootrappers 12 Band Good Mornings 6 Alt T Push ups Prep (8 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 Strict Press (bar only) 1×3 Hang Power Cleans+3 Push Press (light) 2×3 Clean and Jerk (working up) EMOM 16 Min A) […]
January 12, 2018
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Saturday, 1/13

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Plank to Squat 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Tall Clean (20 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean 2x 1 […]
January 3, 2018
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Thursday, 1/4

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/side Strength Squat Clean Prep (15 Min): 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean+ 2 Front Squats 2x […]
December 11, 2017
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Tuesday, 12/12

Warm Up 3 Rounds 10 Squats (Pause/regular/jumping) 5 Squat to Bootstrappers 10 Reverse Hand Spider Lunges 5 Rolling Split Straddles Strength Hang Squat Clean (35 min) Prep: 3×3 Power Position Power Clean 2×3 Power Position to Low Hang Power Clean+4 Front Squats 2×3 Pause in Power Position Squat Clean Work: […]
December 3, 2017
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Monday, 12/4

Warm up 3 Rounds 4 Pause Squats 8 Rev Hand Spider Lunges 4 Jump Squats 8 Alt Bird Dogs 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (20 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean+ 4 Front Squats Work: […]
November 17, 2017
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Saturday, 11/18

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (35 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean 2x 1 Hang Hi […]
November 3, 2017
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Saturday, 11/4

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (25 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean+ 2 Front Squats 2x […]
October 18, 2017
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Thursday, 10/19

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Jump Squats 6 Alt Samson Lunges 1 Min Death stretch/side 1 Min Band Front Rack stretch/side Strength Clean and Jerk (25 Min) Prep: 1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 3 Front Squats+ 3 Strict Press […]