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January 16th, 2018


Strength:

~3 sets

Pull-up complex (without dropping or resetting...)

Max rep strict chest-to-bar pull-ups

Immediately into

Max rep strict chin-over the bar pull-ups

Immediately into

Max reps standard kipping pull-ups

Conditioning:

With a partner, for time...

2 Rounds

50 Calorie bike

50 Pull-ups

2 Rounds

50 Wall-balls (20/14)

50 Dumbbell snatches

2 Rounds

50 Burpees

50 Single-arm overhead lunges


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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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059