January 14, 2018

Programming Preview: Week of 1/15

Monday, 1/15: Met Con – Wall Balls, Push Ups, Box Jumps, DB Push Press, and Burpees
Tuesday, 1/16: Death by Pull Ups & 3 Round NFT
Wednesday, 1/17: AMRAP –

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December 3, 2017

Programming Preview: Week of 12/4

Monday, 12/4: Clean & AMRAP
Tuesday, 12/5: Met Con – Thrusters, Double Unders, Burpee Box Jump Overs, Toes-to-Bar
Wednesday, 12/6: Front Squats & Met Con
Thursday, 12/7

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November 26, 2017

Programming Preview: Week of 11/27

Monday, 11/27: Met Con – Burpees, KB Swings, Box Jumps, Toes-to-Bar, DB Hang Squat Cleans, DB Push Press
Tuesday, 11/28: Snatch Balance & Met Con
Wednesday, 11/29

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November 19, 2017

Programming Preview: Week of 11/20

Monday, 11/20: 8-Minute Work – Pull Ups, Burpee Box Jumps, DB Thrusters, Double Unders
Tuesday, 11/21: 24-Minute EMOM & 3 Rounds NFT Finisher
Wednesday, 11/22: Deadlift &

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November 8, 2017

Thursday, 11/9

Warm Up
2x 5 Squats+ High knees out/walk back
2x 5 Jump Squats+ Bounding
4x 2 Plank to Squat+Carioca (L,R,L,R)
1x Suicide Sprint (no burpees)

Work
In Teams of 3

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November 5, 2017

Programming Preview: Week of 11/6

Monday, 11/6: 5 RFT – Hang Power Clean, Push ups, Shoulder-to-Overhead, Pull ups
Tuesday, 11/7: Pause Front Squat & Metcon
Wednesday, 11/8: EMOM – Handstand Push ups,

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October 29, 2017

Programming Preview: Week of 10/30

Monday, 10/30: Metcon – Pull ups, Box Jumps, DB Power Clean & Jerk
Tuesday, 10/31: Hang Snatch & Core Conditioning
Wednesday, 11/1: Good Mornings & Metcon –

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October 22, 2017

Programming Preview: Week of 10/23

Monday, 10/23: Floor Press & Accessory Work
Tuesday, 10/24: Front Squat Partner Metcon
Wednesday, 10/25: Kipping Progression & EMOM
Thursday, 10/26: Every 9 minutes Work –

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October 15, 2017

Programming Preview: Week of 10/16

Monday, 10/16: :30 Max Reps/:30 Rest Work – Pull-ups, DB Push Press, KB Swings, V-Ups
Tuesday, 10/17: Front Squat & Metcon
Wednesday, 10/18: EMOM 30
Thursday, 10/19

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