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November 2, 2017

By: Charles Spangler

Published: Thursday, November 2nd, 2017

Overhead Squats
5×3

Lunges
5×10 W/5 Half Rep Back Squats

8 min. AMRAP
5 Burpee Box Jumps 24/20
10 Ring Rows


November 1, 2017

By: Charles Spangler

Published: Wednesday, November 1st, 2017

For Time

20 Burpees
-5 Rounds of
-20 KB Swings 53/35
-20 Sit-ups
20 Burpees
-5 Rounds of
-15 Wall Balls 20/14
-15 Glute Ham Raises
20 Burpees
-5 Rounds of
-10 Thrusters 95/65
-10 Pull-ups
20 Burpees


October 11, 2017

By: Charles Spangler

Published: Wednesday, October 11th, 2017

Serious Tabata
Dead Lift 185/115
Plank
KB Swing 70/53
Box Jump 24/20
HSPU


October 10, 2017

By: Charles Spangler

Published: Monday, October 9th, 2017

Front Squats
5×8
Bent Over BB Row
5×10

5 Rounds For Time
10 Box jumps 24/20
10 Sit-ups
10 Push-ups


October 9, 2017

By: Charles Spangler

Published: Sunday, October 8th, 2017

Hang Snatch
5×2

Bench Press
5×5

8 min AMRAP
5 Thrusters 95/65
5 Pull-ups


October 4, 2017

By: Charles Spangler

Published: Wednesday, October 4th, 2017

For Time
100 Lunges
90 Push-ups
80 Double Unders
70 Sit-ups
60 Goblet Squats 53/35
500 meter Row
40 Wall Balls 20/14
30 Pull-ups
20 Burpees
10 HSPU


September 25, 2017

By: Charles Spangler

Published: Sunday, September 24th, 2017

Deadlift
5×3

Push Press
5X5

5 Rounds For Time
5 Burpees
10 T2B
15 Wall Balls 20/14


September 22, 2017

By: Charles Spangler

Published: Friday, September 22nd, 2017

Bench Press
5×8

Pull-ups
5×3

21 – 15 – 9
Dead lift 185/115
Push-ups


September 20. 2017

By: Charles Spangler

Published: Wednesday, September 20th, 2017

Tabata / Tabata
Thruster/Plank Jacks 95/65

Hang Cleans/Reverse Crunches 95/65

KB Swings/Sit-ups 53/35

Dead Lift/Hallow Rock 115/75


September 18, 2017

By: Charles Spangler

Published: Monday, September 18th, 2017

Front Squat
5×3

Bent Over Bar Bell Row
5×10 W/10 Dips

Cindy .5
10 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats