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MONDAY 1.1.18

MONDAY- UPPER BODY EMOM for 20 minutes 30 sec: Ring Body Rows 30 sec: (Weighted) Pushups 30 sec: Superman’s w/DBs 30 sec: (Weighted) Dips 30 sec: (Weighted) Hollow Hold 10 Rounds for Time 10: DB Snatch 10/12: Cals on...

WEEK OF 12.25.17

Day 1 Class WOD Day 2 Deadlift EMOM 10 x1, Start @ 80% & Increase Each Set 12 Min AMRAP Row 30/25 Cal 30 ft. Goblet Lunge 70/53lb 20 KB Swing 70/53” 10 Box Jump Over 30/24”  Glute/Hammy Accessory: x3 8 GHR or Razor Curl Day 3 Upper Body Strength Based Incline...

SUNDAY 12.31.17

New Year’s Eve Day Jason 930/1030 Lift EMOM6 3 Power Snatch + OHS *Warm-Up to 1st Attempt Wt. & Attempt to Increase Wt. Each Set Metcon: 4x 5 Hang Power Snatch 8 Bar Over Burpee 10 Abmat Sit-Up Mobility: Box T-Spine Stretch x3 Min Total Couch Stretch x2 Min...

SATURDAY 12.30.17

Partner Workout Teams of 2 AMRAP20 “I Go You Go” Set to Set 2 Rope Climbs 3 Deadlift 255/193 4 Handstand Push Ups 5 Box Jump Over 24/20” 6 Handstand Push Ups 5 Box Jump Over 24/20” 4 Handstand Push Ups 3 Deadlift 255/193 Cool Down & Mobility: Child’s Complex 1 Min...