Wednesday 181031
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Last session of the day will be 5pmPlanche Lean, Scap Pull-in, Arch BodyWork 30s/Rest 30s-5 RoundsBench Press 7×1Work Arch Back, Jefferson Curl, or Scorpion Stretch between sets, including the 2-3 warm-up sets.  Strict Handstand Push-upsL-SitStrict Pull-ups L-Sit Max reps or time for each … Read More

Tuesday 181030
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Hand Balancing PracticeClean and Jerk ReviewSquat Clean and JerkPower Clean and Jerk Jerk Squat Clean Power CleanWork 2 minutes/Rest 3 minutes

Monday 181229
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DB Lat/Tri Stretch 30s, Kneeling Sit-up 5-10x, Sky Reach 10x(10s), Cossack Squat 10x(10s)-3 RoundsThruster 95#/65# Toes to Bar 21-15-9xSpecialty Good Morning 5×3Sissy Squats 10xReverse Hyper 10xLateral GHDSU 5-20xCalf Raises 10-20×3 sets

Thursday 181025
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Snatch Press Balance 5xEarthquake Barbell Bench Press 5-20xSingle Arm Bent Over Row 5-10xAb Wheel 3-8×3 setsHandstand Hold 30xSide Plank 20s eachChin-up Hold 15sL-Sit 10s5 sets

Tuesday 181023
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Row 500mKnee In/Out, Cossack Squat, Wall Squat, Barbell Ramp-up-3 RoundsReverse Lunge 6xPlyo Jump 1-3xWork every 2 minutes5 RoundsDumbbell Step-ups 10xForward/Back Hip Circle 24′-48′Strict Toes to Bar or GHDSU 5-20xCalf Raise 10-20×3 setsBike for Power EnduranceSpinal Components between sets: Arch Back, … Read More

Monday 181022
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Crab Walk, Crab Crawl, Bear Crawl-3 RoundsAir Squats 100xSit-ups 90xWalking Lunges 80xKettlebell Swings 53#/35# 70xBurpees 60xBox Jumps 24″/20″ 50x Push-ups 40xToes to Bar 30xChest to Bar Pull-ups 20xHandstand Push-ups 10x

Friday 181019
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“Maupin”Run 800mPush-ups 49xSit-ups 49xSquats 49×4 RoundsU.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on … Read More

Wednesday 181017
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Crab Walk, Dumbbell Lat/tri Stretch 30s (Try to work from your feet instead of your knees.  If need be work your elbows on a higher box), Kick-up to Handstand 10x or Wall Climb 3x, Barbell Ramp-up (no pausing) 10/8/5x-3 RoundsOdd: … Read More