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2
Jan

Revenge of the tall

Thursday 1/3/18 Alternating tabataGood morningJumping lunges+Deadlift5×10+AMRAP 12 min:12 DB deadlifts (50/35)6 DB step overs (50/35)(24/20) Danville 60 Defecit DB deadlifts5×10+AMRAP 12 min:12 DB deadlifts 6...
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1
Jan

Back to normal

Wednesday 1/2/18 EMOM 6 min:10 PVC press + max hollow rocks+Strict press10×5*In between sets perform 10 v-ups+EMOM 16 min:1 min: 4 Burpees + Max thrusters...
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31
Dec

Happy new year!

Tuesday 1/1/19 “Murph”For time:Run 1 mile100 Pushups200 Pushups300 Air squatsRun 1 mile Danville 60 In teams of 2Run 1 mile together100 Renegade rows200 DB push...
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31
Dec

New years eve!

Monday 12/31/18 “Holiday weight”For time:50-40-30-20-10Burpees Wallballs (20/14)Box jumps (24/20) Danville 60 AMRAP 30:10-20-30-40-50BurpeesWallballsParallette jump overs REMINDER:New years eve: Normal schedule until 4:30pm. (LAST CLASS IS...
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30
Dec

Power

Sunday 12/30/18 Tabata medball clean+EMOM 12 min:2 Power cleans*Increase in weight every 2 min+4 rounds for time:30 DB front rack lunges (50/35)10 Power cleans (165/115)...
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28
Dec

Mr. Joshua

Saturday 12/29/18 “Mr. Joshua”5 rounds for time:Run 400m30 Situps15 Deadlifts (250/175) Danville 605 rounds:Run 400m30 Situps30 DB deadlifts New Years scheduleNew years Eve: Last class...
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27
Dec

New years schedule

Friday 12/28/18 In teams of 2:Against a 25 min clock:50 DB burpees (50/35)100 calories40 DB squat cleans (50/35)100 Box jump (24/20)30 Devils press (50/35)100 WallballsMax...
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27
Dec

Pause squats

Thursday 12/27/18 EMOM 6 min: 12 Goblet squats+Front squat5×3*3 second pause at the bottom during first rep+For time:Run 800m50 Push press (75/55)25 Power snatch (75/55)...
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26
Dec

Push pull

Wednesday 12/26/18 EMOM 16 min:1 min: 30 seconds parallette pushups1 min: 30 seconds strict pullups+AMRAP 20 min:10 DB clean and jerk (5L/5R)(50/35)5 Burpees10 DB Thrusters...
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