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13
Jan

Happy birthday!

Tuesday 1/14/15 EMOM 6 min:30 seconds air squats 30 seconds paleo chair+Front squatWork up to a heavy single+5 rounds for total reps:1 min: Max cal...
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12
Jan

Happy birthday!

Monday 1/13/19“BC”AMRAP 30 min:In teams of 2:1 legless rope climb (each)13 Devils press (50/35)17 DB thrusters (50/35)Every 3 min including 0:00 complete 10 burpee box...
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11
Jan

EMOMS are love

Sunday 1/12/20 W/parnterAMRAP 6 10 Push press wallballs10 Passthrough*alternate rull rounds+Push press7×5*Pick a tough weight for all 7 rounds+EMOM 15 min:12 Deadlift (95/65)10 Hang power...
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10
Jan

Luce

Saturday 1/11/19 “Luce”3 rounds for time:Run 1000m10 Muscle ups100 Air squats*Wear a 20# vest if you have one Danville 60 3 rounds:Run 1000m10 Man makers100...
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9
Jan

Heavy wallballs

Friday 1/10/19 In teams of 2:For time:100-80-60-40-20 Wallball (30/20)50-40-30-20-10Double KB snatch (35/26)*After each round complete 15 synchro burpees Danville 60 In teams of 2:100-80-60-40-20Wallball50-40-30-20-10KB swing*15...
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8
Jan

Rope climb

Thursday 1/9/19 EMOM 10 min:10 front loaded lunges*Pick a heavy front loaded weight and do it 10 times every min. Sandbag, 2 KBs, 1 really...
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5
Jan

Happy birthday!

Monday 1/6/19 For 6 min:5 Plate squats10 Cossack squats+Front squatWork to a heavy set of 5 w/3 sec pause on first rep+“Halfway!”2 rounds:47 KB swings...
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