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Strength

Accessory

3-4 sets

20 Banded Good Morning 1:00 side plank right 1:00 side plank left

Conditioning

Noah’s Ark

2 sets 400/300m Row 25 Push Ups 30 Alternating Step Ups (24/20) 100 Double Unders 30 Alternating Step Ups (24/20) 25 Push Ups 400/300m Row - Rest 3:00 between sets -


At home Noah’s Ark

2 sets 400/300m Run 25 Push Ups 30 Alternating Step Ups (24/20) 100 Double Unders 30 Alternating Step Ups (24/20) 25 Push Ups 400/300m Run - Rest 3:00 between sets -

26 views

Tuesday

Shadrach, Meshach, and Abednego

RX

3 sets (Every 5:00) 5 Squat Cleans (75/55) 4 Squat Cleans (95/65) 3 Squat Cleans (115/80) 2 Squat Cleans (135/95) 1 Squat Clean (155/105)

Shadrach, Meshach, and Abednego

At Home

3 sets (Every 5:00) 5 DB Squat Cleans

4 DB Squat Cleans 3 DB Squat Cleans 2 DB Squat Cleans 1 DB Squat Clean


  • Go up in weight if possible


Accessory

12 Minute EMOM Odd Minutes: 15-20 Alternating V Ups and Hollow Hold

Even Minutes: Easy Cardio (OR Rest)

23 views

Happy New Year!

Strength

Power Snatch + Hang Snatch + Snatch 5x3 (1+1+1)

Power Snatch + Hang Snatch + Snatch - 2 sets x 1+1+1 reps @ 65% 1RM snatch - 3 sets x 1+1+1 reps @ 70% 1RM snatch * Rest 60-90 seconds between sets

Conditioning

David and Goliath

10:00 Amrap 1-2-3-4-5-6-7-8-9-10. . . Toes to Bar Strict Handstand Push Up


At Home David and Goliath

10:00 Amrap 1-2-3-4-5-6-7-8-9-10. . . Sit ups

Push Ups

Accessory

3 sets 10 Stick Sit Ups 20 Alternating V-Ups 20 Russian Twist 10 sec Hollow Hold - rest 1:00 between sets -

33 views

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