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14
Sep

Nancy

Sunday 9/15/19 W/partner:Alt rounds for 7 min:10 Overhead squats w/pvc20 Double unders*Try to move hands closer together each round+Overhead squat7×3*Increase over each set for a...
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13
Sep

Sign up

Saturday 9/14/19 “Falkel”AMRAP 25 min:8 Strict handstand pushups8 Box jumps (30/24)1 Rope climb Danville 60AMRAP 25 min:8 DB push press8 Step ups4 Devils press Barbells...
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12
Sep

Frenemies

Friday 9/13/19 Wallball basketball+In teams of 2:10 rounds for total step ups eachA. Run 500mB. Max reps DB burpee squat clean to front rack step...
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11
Sep

Booty pump Thursday

Thursday 9/12/19 2x20 Good morning15 Banded deadlifts+Defecit deadlift10×5+15 rounds for time:10 Double KB front rack lunge (53/35)20 Double unders Danville 60 DB defecit deadlifts5×10+AMRAP 15...
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10
Sep

9/11

Wednesday 9/11/19 For time:Row 2001mthen 3 rounds:9 Sandbag cleans (150/100) 11 Toes to bar9 Sang bag front squats (150/100) 11 Pullups Danville 60Row 2001mthen 3...
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8
Sep

Sick pump

Monday 9/9/19 3 rounds:10 Band aparts10 Supine grip band aparts10 Arnold press10 scapular pullup+Bench press5×5directly into max reps parallette pushups*Perform a heavy set of 5...
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7
Sep

Solo adventure

Sunday 9/8/19Alternating tabataWalking lungesplate ground to overhead+EMOM 10 min:10 Front rack reverse lunges*Warm up well and use the heaviest dumbbells kettlebells or sandbag in the...
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5
Sep

Add each round

Friday 9/6/19 In teams of 2:20 Chest to bar pullups40 Calories20 Chest to bar pullups60 Single arm push press (70/50)40 Calories20 Chest to bar pullups80...
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