Thursday 1/23

Strength Overhead Squat Complex

3 Sets: 1 Pausing Overhead Squat (3 Seconds in Bottom) 2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat Set 2: 66% of 1RM Overhead Squat Set 3: 70% of 1RM Overhead Squat

Conditioning On the 2:30 x 4 Rounds: 40 Double Unders 15 Kettlebell Swings 53/35# Max Distance Handstand Walk in Time Remaining*

*Subs* Practice, weight shifting either on wall or on floor, box or wall shoulder taps, Plank hold

Did you know Vitamin A is not only good for your vision but your immune system too? Heres a list of COLOR that will get you more Vitamin A... Sweet potatoes Squash Kale Carrots Sweet peppers Mango Grapefruit Spinach Apricots & tangerines


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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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