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Workouts for 8/23 - 8/29

Monday 8/23

15MINs to work towards 3 Heavy Deadlifts


For Time (10MIN cap)


DB Renegade Rows (total)

DB Hang Cleans

DB Front Rack Lunges (total)


Core Circuit - Coaches Choice

Tuesday 8/24

With a Partner (30MIN Cap):

100 Cals

100 Pull-Ups > Ring Rows

100 Plate Burpees

100 Plate Sit-Ups

100 Push-Ups

*Complete in any order but you must finish all 100 reps of movement before moving on*

Wednesday 8/25


MIN1-3: 4 Power Cleans (light)

MIN4: Rest

MIN5-7: 3 Power Cleans (moderate)

MIN 8: Rest

MIN9-11: 2 Power Cleans (Heavy)

*every minute for 3 minutes you are working, every 4th minute you are resting. You will add weight during the rest period to move from light reps to heavy reps*



8 DB Step-Ups

8 DB Goblet Squats