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Thursday, November 16

Back Squat warm 10-8-7 work  5-3-1-3-5-7+ 3:00 clock. Final set for max reps. then, Tabata    8 rounds each of :20 work/:10 rest. 1 minute rest between exercises. Alternate hands each round. 1 Arm KB Swing 1 Arm KB Clean […]

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Friday, November 17

“Harper” 23 minute AMRAP 9x Chest to Bar Pull Ups 15x Power Clean,  “RX” weight 135/95# 21x Air Squats 400m Run with  45/35#

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Saturday, November 18

Heaving Snatch Balance 5-4-3-2-1    2:00 clock then, 30-20-10 reps for time: Box Jumps OH Squat V-Ups

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Sunday, November 19

Press             7-7-7 Push Press   5-5-5 Push Jerk     3-3-3 2:30 clock then, 3 Rounds For Time 10x Burpee box jump over 400m Run 25x Wall Ball Shot

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Monday, November 6

Bench Press warm  7-7-7 work   7-7-7-7   4:00 clock for work sets superset with either 10-15x Hip Extensions or 10-15x Back Extensions. Alternate after each work set. So athlete will have done 2 sets of each variety of extension […]

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Tuesday, November 7 – Election Day!

Make your vote count! 3 rounds of :30 on/ :30 off Handstand Hold – can you do “wall-facing toes and nose”? L Sit support (or hang) – scale with bent knee sit or hang Then, 3 rounds of 5:00 work/5:00 […]

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Wednesday, November 8

Front Squats warm with 2 x 10 Pause Front Squats work  10-10-10-10 (no pause)    3:00 clock then, 15:00 AMRAP 10x Toes to Bar – strict if possible 15x Wall Ball Shot 20x American KB Swing- if mobility/control appropriate 2x […]

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Thursday, November 9

5 sets of Oly Complex. Build weight if possible.  3:30 clock 1 set =   1x Snatch High Pull (from ground) + 1x Hang Power Snatch (from top of knee) + 1x High Hang Squat Snatch (from pockets) then, 8 […]

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Friday, November 10

Press warm 10-7 work  5-5-5      2:30 clock Push Press work  5-5-5      2:30 clock then 15:00 timecap: 21-15-9 reps of Heavy Russian KB Swing Pull Up – C2B if possible rest 3:00 21-15-9 reps of KB Goblet […]

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Saturday, November 11 – Veteran’s Day

“Sacrifice” 30 minute AMRAP 50x KB Swing 40x Wall Ball Shot 30x Box Jump 20x Knees to Elbows 10x Burpee with “jump as high as you can” each rep Finish the WOD with entire class 200m walk: Go walk, chat […]

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