Monday 12-21

Stallions  1. Sumo Deadlift 3×5 – Moderate load across @ 31X1.*     Rest 2-3 minutes between sets 2. 5 Rounds For Time:     10 Sumo Deadlift High-Pulls (95/65)     50 Double-Unders *Tempo rx: Start on floor for :1s, stand fast, pause for :1s at the top, lower down slow for :3s. Colts 1. Sumo Deadlift 3×5 – Moderate…

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Saturday 12-19

Stallions  9am Community Class! 6 Rounds For Time, Alternating With Partner: 10 Med Ball Squat Cleans (20/14) 10 Dual Russian Kettlebell Swings (53/35lbs) 200m Medicine Ball Run (20/14) Colts 9am Community Class! 6 Rounds For Time, Alternating With Partner: 10 Med Ball Squat Cleans (14/12) 15 Russian Kettlebell Swings (53/35lbs) 200m Medicine Ball Run (14/12)…

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Friday 12-18

Stallions  1. Pause Split Jerks 3×5 – Building to moderate load. Pause in split for :2s before recovering on each.     Rest 3 minutes between sets. 2. 10-9-8-7-6-5-4-3-2-1 reps of: Box Jump-Overs (24/20″) *After each set perform 3 Push Jerks (135/95). Colts 1. Pause Split Jerks 3×5 – Building to moderate load. Pause in split for…

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Thursday 12-17

Stallions  1. For Time (95/65): 30 Power Snatch 100/80 Calories Row or Assault Bike 30 Power Snatch 2. DB Pump Sesh     3 Sets For QUALITY – Building to moderate load @ 21X1 for all:*    8-10 Barbell Bicep Curls     8-10 Barbell Bent Over Row     8-10 Hip Extensions (Plate)     Rest 1 minute between sets. Colts 1.…

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