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Friday 3/25

Fitness – Workout of the Day 21-15-9-6-3 Reps for Time Thrusters – 95/65 Bar Facing Burpees   Performance and Competition – Workout of the Day 21-18-15-12-9-6-3 Reps for [...]

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Thursday 3/24

Fitness and Performance – Workout of the Day 1. Foam Roll – Hamstrings / Lats / Quads – spend at least 1 minute on each area + AMRAP 20 mins Run 400 meters 25 Medball Cleans [...]

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Tuesday 3/22

Fitness – Workout of the Day 1. Front Squat – 3 reps X 5 sets, rest 2 mins. Start at 70% and build. + For Time Buy in: 100 Double unders then 3 rounds of: 10 Burpee Box Jumps 24/20 [...]

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Friday 3/18

Workout of the Day Open Workout 16.4 AMRAP 13 Mins 55 Deadlifts – 225/155 55 Wall Ball – 20/14 55 Calorie Row 55 Handstand Push-ups   -OR- Open Workout 16.4 – Scaled AMRAP [...]

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Thursday 3/17

Fitness and Performance – Workout of the Day 1. 3 Sets – for quality reps 1 Wall Walk to 30 sec Handstand Hold 10 Strict Toes to Bar or Knees to Chest 10 Ring Rows + For Time 1 K Row [...]

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