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April 5th, 2017


Strength: 5 sets...

  • max effort strict ring dips, immediately into...

  • max effort strict pull-ups

Conditioning:

Every 3 minutes for 24 minutes...

a.) 400m sprint

b.) 30 burpees

*Alternate between "A" and "B" for each 3-minute window, resulting in 4 total rounds of each


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059