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Friday, April 1st

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets): Station 1 – Deadlift x 5 reps  Station 2 – Tempo Push-Ups x 10-15 reps @ 1111 Station 2 –  Ring Rows x 8-10 reps @ 2111 B) “Christine” Three rounds for...

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Thursday, March 31st

Performance and Competition are in red A) Every 90 seconds, for 15 minutes, alternate between the following two exercises: Overhead Squat x 6 reps @3211 (3 sec down, 2 in the bottom, 1 up, 1 at the top) Strict Dips x 4-6 reps (if this range is...

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Wednesday, March 30th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B) Every 3 minutes, for 15 minutes: Close Grip Bench Press x 4-6 reps C) Three sets of: Single-Arm DB Row x 8...

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Tuesday, March 29th

Performance is in red, Competition is in blue A) In teams of three, perform three rounds each for time of: Row 800/650 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the rower as soon as the...

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Monday, March 28th

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift  x 6 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Ring Row x 8 reps @ 2111 (get as horizontal as...

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Friday, March 25th

Performance is in red, Competition is in blue A) 4 sets of: Overhead Squat x 5 reps (scale with pvc, band, or in front of wall) Rest 60 seconds Close Grip Bench Press x 8 reps Rest 60 seconds Weighted Pullup 2.2.2 (rest 10 sec between clusters)...

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Tuesday, March 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) On the minute, for 15 minutes (5 sets): Minute 1: 30 Seconds of Ring Dips Minute 2: 30 Seconds of Push-Ups (perfect, thighs off floor, chest to floor) Minute 3: 30...

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Monday, March 21st

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets of each): -Station 1: Overhead Squat x 5 reps @ 3111 (scale with PVC or Band) (stick to the tempo – 3 second descent and 1 second pause at the bottom)...

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