or

12:30pm w/Joel

4 rounds for time
10 hang clean(115/85)
15 burpees
100 meter run

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5:45pm w/Jaz

Chipper!
Every exercise will contain 60 reps performed 1X through
BB push press (30/45)
Box Jumps
Lunge Walks
Double unders (200 singles)
KB swings (24/16)
cal row


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5:45 pm w/Joel

AMRAP (as many reps as possible)
3 rounds through 2 min. on ea. exercise 1 min. between exercises
Ground to OVH (95/65)
Burpees
Front Squats (95/65-butt to ball!)

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9:30am and 10:30am with Joel

7 rounds
7 Hang Cleans (135/85)
5 Front squats (135/85)
10 double unders
9:30
Ed-21:11
Amy-21:22
Austin
James
10:30
Jessica-13:14
Nick-13:37Rx
Blair-16:44Rx
Trey-17:25 Rx
Shana-20:53
Johnny -17:40
Christian;16

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12:30 w/Joel

4 rounds
20 broad jumps
30 pass throughs
40 push presses (45/30)
50 singles

25 min. cap

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5:45pm w/Joel

21-15-9 KB used (16/12)
KB clean ea. arm
1 arm KB swing ea. arm
-400 meter run w/ KB

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5:45pm w/Joel

20 min. AMRAP
5 Deadlift (185/115)
5 burpees
Every other minute on that minute, there will be a 30 second handstand hold


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9:30 am w/ Joel

Chipper!
200 singles
25 burpees
25 Push press (95/65)
25 Front squats (95/65)
25 MB slams (14/12)
25 KB Swings (24/16)
400 meter run

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12:30pm lunch club with Joel

Tabata Madness! 1 min. recovery between sets
Partner up!
Tire flips
Tire jumps
MB OVH toss (12/14)
Wheelbarrow between 50ft cone


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5:45pm w/Joel

50 power squat clean (95/65)
*10 double unders (50 singles) every time you set the bar down



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5:45pm w/Joel

Get Fit and Fearless!
20-10-30
Dead lift (135/95)
Tire sit ups
-fence and back
*every minute on the minute perform 5 push ups


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12:30 lunch club with Joel

400 meter run
21-15-9
Thrusters (95/65)
Parallettes
800 meter run

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5:45pm with Joel

Team up!
3 rounds
250 row
100 ft walking lunges w/ plate OVH (45/25)
12 toes to bar
12 push ups

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5:45pm with Joel

5 laps around box
1 power cleans (135/95)
5 box jumps
4 laps around box
2 power cleans
4 box jumps
3 laps around box
3 power cleans
3 box jumps
2 laps around box
4 power cleans
2 box jumps
1 lap around box
5 power cleans
1 box jump


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5:45pm with Joel

Jackie on 'Roids
1200 meter row
25 BB thrusters (115/75)
50 pull ups

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