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Tuesday 11/11/25

Warm Up 2 rounds:

10 jumping jacks

10 KB deadlifts

8 DB cleans

8 sit-ups


Accessory Strength X 4 Rounds

Romanian a Deadlift & Kipping Mechanics

10 DB Romanian deadlifts

10 C&D Drill and add the pull up if you can

15 Russian twists


WOD -18 min AMRAP

12 DB thrusters

10 pull-ups (or ring rows)

100m run with med ball


Cooldown (5 min)

 
 
 

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Tuesday 12/9/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 
Monday 12/8/25

Warm-Up - 2 rounds 8 Hang Power Cleans (PVC) 8 Clean Pulls 8 Front Squats 8 Shrug Jumps Drill Work Hang Clean Complex - 5X 1 Deadlift + 1 Hang Pull + 1 Hang Power Clean Power Clean from the ground: 5×

 
 
 
Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

 
 
 

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