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Thursday 11/18/22

Strength: 5×5 Speed Banded Shoulder Press – @50%1RM – Double Loop – Red +150/ Black -150 – 30” rest between sets Conditioning:  16’ AMRAP 2-4-6-8-10-12-14-etc… Calorie Skierg Hang Power Clean 115/80 Burpee Over Bar Accessories:  2×20 Close Grip Bench Press 3×25 Dumbbell Floor Press 3×20

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Thursday 11/17/22

Strength: 5×5 Speed Banded Shoulder Press – @50%1RM – Double Loop – Red +150/ Black -150 – 30” rest between sets Conditioning:  16’ AMRAP 2-4-6-8-10-12-14-etc… Calorie Skierg Hang Power Clean 115/80 Burpee Over Bar Accessories:  2×20 Close Grip Bench Press 3×25 Dumbbell Floor Press 3×20

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Wednesday 11/16/22

“Active Recovery” 5 Rounds 400m Run 40ft Each Single Arm Farmers Carry 53/35 40ft Each Single Arm Front Rack Carry 53/35 1 Mile Assault Bike Core:  Tabata  8 Rounds 20” V-ups 10” Rest 20” Tall Plank 10” Rest Buy-out: 3’ Half Hollow Hold Weightlifting:  Clean

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Tuesday 11/15/22

Strength: 10×2 Anderson Back Squat – @80% 1RM Anderson Back Squat – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning: 19.2 15’ AMRAP  22 Wall Balls 20/14 22 Calorie Row Accessories:

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Monday 11/14/22

Strength: 1RM Bench Press – 20’ to Establish  Conditioning: For Time 50-40-30-20-10 Double Unders *After each set one round of 9 Toes to Bar 7 Ring Dips 5 Strict Pull-ups Accessories: 4×6 Incline Bench Press (rep 6 should be failure) 4×8-12 Barbell Skull Crushers (8-12

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Friday 11/11/22

Strength:  Heavy Complex 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat – 20’ to Establish  Conditioning:  5 Rounds 500m/400m Row 10 Burpees Over Rower Accessories:  4×6 Safety Squat Bar Box Squats 3×8-12 Banded Box Step-ups 3×8-15 Kettlebell Gorilla Rows 2x20ea side

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