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Workout 9.14.21

LiftDL3 @67.5%3 @ 77.5%3+ @87.5% Dumbbell front squats 3×15 WorkoutEvery 3:00 for 5 rounds20 russian swings red/green20 vups rx+ 15 ghds

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Workout 9.13.21

Lift1 Jerk dip+ 2 split jerk  6 sets at 85-90% on the 2:30 start Then Skill WorkEvery 2:00 for 6 roundsChest to bar work Level …

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Workout 9.11.21

LiftBench Press5@62.5%5@72.5%5+@ 82.5% Weighted pullups OR negatives/weighted negatives 3×3DB hammer curls 3×15 Workout20 minute AMRAP2001 m row buyin Then AMRAP9 burpee pullups11 box jumps 24/20 …

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Workout 9.10.21

LiftDL5@62.5%5@72.5%5+@ 82.5% Dumbbell front squats 3×10 WorkoutHappy Birthday Teresa!  9:00 AMRAP10 deadlift 145/205.91/1.21 mile bike30 foot hs walk Non barbell sub: 2x red/green kb

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Workout 9.9.21

Workout 5 rounds on the 5:00 startdouble dumbbell hang snatch10 wallballs 20/14 to 10 feetdouble dumbbell farmers forward lunges300/250m row You may choose your own …

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Workout 9.8.21

Workout Jerk dip+split jerk x 2 6 sets on the 2:00 start at 80-85% Then5 rounds on the 4:00 start 10 barbell strict press Chest to …

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Workout 9.7.21

LiftBack Squat5@62.5%5@72.5%5+@ 82.5% Front Foot elevated cossack squats 3×8/side Workout6 rounds, rest 1:00 in between rounds50m sled push 3×45/2550 double unders Rx+ 4×45/25

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Workout 9.6.21

Workout 7 Rounds For Time7 Handstand Push-Ups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (2/1.5 pood)7 Pull-Ups Non barbell sub: 2×50/35 thrusters2×100/70 db …

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Workout 9.4.21

For time as a team of 3100 Sandbag cleans 100/7080 situps/ghds60 ring dips40 squat cleans 20 box jumps 30/24 1 person runs a 400 Other people …

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3 Nutrition Strategies for Holiday Weekends

Here are three strategies to help you manage holiday weekends from a nutrition and recovery standpoint! 1: The bookend strategy This is what I would recommend …

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