August 15th, 2024

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Strength- August 15th

Round 1

Barbell Bench Press

Round 2

Barbell RDLS

Round 3 

DB KB Reverse Lunges

Round 4

KB One Arm Row

Round 5

Sled Push – Dover

Ski Erg Sprints- Portsmouth

 

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August 14th, 2024

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Combo- August 14th

DB KB 1/2 Snatches

DB. KB Push Press

DB KB Front Squats

BW Split jumps/Lunges

DB KB Floorwiper

Straight Leg Bicycle Crunch

Push Up + Mountain Climber

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August 13th, 2024

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Athletic Performance- August 13th

Round 1

Rowing Sprints

Round 2

PB Double Hop Burpees

KB Goblet Rotational Thruster

PB Z-Hops

KB Offset Push Up

PB Rotational Squats

KB H2H Step Back Swings

KB Rainbow

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August 12th, 2024

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Combo- August 12th

Round 1

Pull Ups

Round 2

Turkish Get Ups

Round 3

American Swings

Push Press

Behind the Back Squats

Shin Grab

Cardio

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August 10th + 11th, 2024

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Comb0- The Weekend

Press + Snatch

DB Front Squat

RS Twist

Alt One Down Dead Clean

Super Plank + Push Up

Gorilla Row

Chest Support Knee to Outside Elbow

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August 9th, 2024

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HIIT- August 9th

Round 1

Ropes + Cardio

Round 2

MB Squat to Throw + Cardio

Round 3

KB SDHP + Cardio

Round 4

TRX Split Jumps + Cardio

Round 5

Push Up + MTN Climber + Cardio

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August 8th, 2024

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Strength- August 8th

Big Push

Bench Press

Push Ups

Band Tricep Pull Downs

Big Pull

Chin Ups

BB Bent Over Rows

Dumbbell Curls

Legs

DB KB Front Squats

Goblet Split Squats

BW Jump Squats

Challenge Round- Fun Runs

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August 7th, 2024

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Combo- August 7th

Round 1

Single KB Alt Dead Cleans

KB Goblet Squats

Hand Release Push Ups

Round 2

Run 400m

RS Swwings

Split Squats

Thrusters

1 Arm Row

SDHP

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August 6th, 2024

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Endurance- August 6th

Round 1

Ski Relay

Round 2

400M Run

Squat Thrust

Push Ups

Squats

Lunges

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August 5th, 2024

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Strength- August 5th

DB KB 1/2 Snatch

DB KB Thrusters

DB KB Gorilla Rows

DB KB One Up Chest Press

DB KB RDLs

KB Triple Crush

KB Can Opener

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