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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Wednesday 12-16

Stallions  For Time: BUY IN: 600m Run + 4 Rounds of: 60 Double-Unders 20 KB Box Step-Ups (24/20″, 53/35lbs) 300m Run Colts For Time: BUY IN: 600m Run + 4 Rounds of: 30 Single-Single Double-Unders 20 KB Box Step-Ups (24/20″, 35/26lbs) 300m Run Mustangs For Time: BUY IN: 400m Run + 4 Rounds of: 100…

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Tuesday 12-15

Stallions  1. AMRAP in 7 Minutes of: 3-6-9-12… Push Press (75/55) Chest to Bar Pull-ups 2. Every 4 Minutes x 3 Rounds:* 600/500m Row or 1200/1000m Bike Colts 1. AMRAP in 7 Minutes of: 3-6-9-12… Push Press (65/45) Pull-ups 2. Every 4 Minutes x 3 Rounds:* 500/400m Row or 1000/800m Bike Mustangs 1. AMRAP in…

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