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Wednesday, Oct. 4, 2022


Push Press 4x6

Ring Dips 3x8


14 min AMRAP OF

6 Hand Stand Push ups (1 strict)

8 Tr-cep Push ups

10 Shoulder to Overhead (65/95)

12 Floor Bench Presses (65/95)


30 KB Russian Twists

THIS IS IT: Big Chest, shoulder and Tri-cep day!!! We are Deloadung so please try to use the Rx lbs. 1 strict HSPU TOUCHING HEAD ON BOTTOM to earn Rx

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Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)


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