2024-01-15

January 15, 2024 admin

Mon

8×1 Bear Complex (increasing every 3 sets)
3×15 Side raise & front raise

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On a 20 minute clock:
Row 2k
then AMRAP of-
10 HSPU
20 Walking Lunges
30 Sit-ups

Tues

Tuesday

5×9 Bench (60%)
3×20 Russian twist

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7 Rounds for Time:
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
*rest 1 min between rounds

Wed

5×9 Back Squat (60%)
Accumulate 3 min plank

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3 Rounds for Time:
500 m Row
15 Ring Dips
5 BMU

Thurs

8×1 clean pull+clean+FS+push press
3×10 box jumps

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AMRAP 20
8 T2B
16 DB C&J’s
32 DU
*rest 30 seconds after each round

Fri

5×9 Deadlift (60%)
Accumulate 90 sec hang (bar/dog bone)

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Fran
21-15-9
Thrusters
Pull-ups