WORKOUTS

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Workout 11/29/21

Strength: 5×5 speed deadlift @70% 1RM -30”-1’ rest between sets Conditioning: 4 rounds 400m run 10 hang squat clean (115/80) 20 V ups 10 alternating front rack forward lunges Accessories: 8×1 kneeling to feet to broad jump 4×12 Kang squats 4x8ea KB front rack reverse

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Workout 11/27/21

“Trio Wod” Teams of Three 30’ AMRAP 10 Calorie Ski ERG 10 Burpees 10 Little Bigs 25/15 *100m Team Run *Partner A goes, once finished with the ski partner B starts, with C to follow. Once all three teammates have completed through the little bigs

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Workout 11/26/21

“Partner Wod” Teams of Two 10 Rounds 10 Calorie Assault Bike 20 Box Jump Overs 24”/20” 30 Russian Kettlebell Swings 70/53

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Workout 11/24/21

“Active Recovery/Open Gym” “Jerry” 1 Mile Run 2000m Row 1 Mile Run Core: 5 Rounds 20” on/10” off 1. Hollow Rocks 2. Flutter Kicks 3. Plank Knee to Elbow 4. V-ups

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Workout 11/23/21

Skill: Clean 2xPVC/ 1xBarbell Burgener Warmup 3 Down and Finish (Speed thru the middle) 3 Elbows High and Outside (Keep the Bar Close) 3 Muscle Clean (Strong Turnover) 3 Clean Lands 2-4-6 (Footwork) 3 Clean Drops (Foot Work) 3 Shoulder Press 3 Push Press 3

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Workout 11/22/21

Skill: Toes to Bar 3x5ea Hollow and Arch 3×5 Beat Swings 3×3 Kip Elevates 3×3 Lever with Tuck 3×3 Tuck And Flick Strength;; 24’ AMRAP 250m Row 20 Air Squats 15 Toes to Bar 200m Run 20 Alternating Foward Lunges 15 GHD Sit-ups

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Workout 11/20/21

“Partner Wod” 30’ AMRAP w/weight vest  20/14 10 Calorie Assault Bike 10 Box Jump Overs 24”/20” 10 Synchro Hanging Leg Raises 10  Burpees 100m Partner Run  *split reps any way except hanging leg raises and run.

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