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HAPPY THANKSGIVING!

Before you dig into this, dig into this at the gym at 10:30 on Thanksgiving morning: WORKOUT   11/28/2019 STRENGTH 5x3 Push Press (add 5#-20# to last 5x3 load) CONDITIONING Every 4 minutes for 16 minutes: 30om/250m Row 6 Devil's Press (pick weight) 10 Dumbbell...

11/27/2019

***** THANKSGIVING SCHEDULE Thursday- Open Gym 10:30 – 12:00 Friday-      Open Gym 11:30 – 1:00 & 4:00 – 6:00 Saturday-  Open Gym 11:00 – 1:00 Sunday-    Closed ***** WORKOUT   11/27/2019 STRENGTH 5x3 Deadlift (add 5#-20# to last 5x3 load) CONDITIONING Complete...

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WORKOUT   11/26/2019 STRENGTH 5x3 Back Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete 3 rounds for time of: 150m Run 10 Burpee Box Jumps (M:24"/W"20") 15 Thrusters (M:95#/W:65#) *11 minute time cap

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WORKOUT   11/25/2019 STRENGTH Week #4 of 5x3 5x3  Strict Press (add 5#-10# to last 5x3) CONDITIONING Complete as many rounds as possible in 14 minutes of: 6 Power Cleans (M:135#/W:95#) 12 Handstand Push-ups 6 Power Cleans 300m Run *Sub Dumbbell Push Press for HSPU...

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WORKOUT   11/22/2019 STRENGTH 5x3  Front Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete the following for time: 30/22  Calorie Ass Bike 30 Push Balls (M:20#-10'/W:14#-9') 30 Alternating Box Step Ups with Med Ball (M:20#-24"/W:14#-20") 30 Wall Balls...

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WORKOUT   11/21/2019 STRENGTH 5x3  Bench Press (add 5#-20# to last 5x3 load) CONDITIONING Complete the following for time: 500m/450m Row 30 Push-ups 15 Burpees 400m Run 20 Push-ups 10 Burpees 75 Double Unders 10 Push-ups 5 Burpees *12 minute target time. 15 minute...

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