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Workout 12/18/2021
MBS C8W2D3 3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch 3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of...
December 18, 2021
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Rich Froning
Workout 12/17/2021
Compete
Dancer
Row 500m
30 Bodyweight bench presses
Row 1000m
20 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses
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December 17, 2021
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Rich Froning
Workout 12/16/2021
MAC Row "2k PR Paced" Workouts 3 Sets 500m at 2k PR (or Fast) Pace -Rest 60 Sec- 300m at 2k PR (or Fast) Pace *Rest 4 Min between sets....
December 16, 2021
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Rich Froning
Workout 12/15/2021
WRD
Pancakes
4 Sets
1000m/850m Bike
100’ KB Lunge (2x53lb/35lb)
1000m/850m Bike
50’ KB Lunge (2x70lb/35lb)
-Rest 1:1-
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December 15, 2021
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Rich Froning
Workout 12/14/2021
Mayhem Gymnastics MG Hollow Slider Workout On a running clock: Begin EACH minute with 10 jumping air squats [Hip must be open every jump]. Then complete maximum amount of Hollow...
December 14, 2021
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Rich Froning
Workout 12/13/2021
M30 Cupid Bodyweight Teens 16-17 AMRAP 10:00 20 Alternating Box/Chair Step Ups (Total) 30 Air Squats *BACKPACK OPTION: AMRAP 10:00 20 Backpack Box Step Ups (Total) 30 Backpack Back Squats...
December 13, 2021
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Rich Froning
Workout 12/11/2021
Teen Hot Cocoa (Open Prep and Quarterfinals) Teens 16-17 3 Sets (1 Set every 8 Minutes) 30/24 Calorie Row 600m Run 30/24 Calorie Row Teens 14-15 3 Sets (1 Set...
December 11, 2021
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Rich Froning
Workout 12/10/2021
Compete Fireside Roast and Toast 3 sets AMRAP 3 Minutes 75 Double Unders 25 Wall Balls (20/14) Max Double Dumbbell Step Up and over (50s/35s)(24/20) - rest 1:00 between sets...
December 10, 2021
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Rich Froning
Workout 12/9/2021
MAC
Run "Threshold" Workout
4x200m at Fast Pace
4x200m at Faster Pace
4x200m at Fastest Pace
*Rest 200m Easy Recovery Jog between all reps.
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December 09, 2021
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Rich Froning
Workout 12/8/2021
WRD
The Book of Matthew
12 Min AMRAP
4 Rounds
25 Wall Ball (25/20)
25 GHD Sit-Up
-Then-
Max Reps Pegboard in remaining time
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December 08, 2021
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Rich Froning
Workout 12/7/2021
Mayhem Gymnastics MG Handstand Workout 5 rounds of: -5 Freestanding Strict [ or Freestanding Kipping Handstand Pushups] directly into 30 foot Handstand Walk -100 foot Farmers Carry [75/50] [two dumbbells]...
December 07, 2021
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Rich Froning
Workout 12/6/2021
M30
Jingle Bells Bodyweight
3 Sets:
AMRAP 4:00
30 Mountain Climbers
50 Plate Hops/Line Hops/Jumping Jacks
-Rest 2:00 B/T Sets-
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December 06, 2021
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Rich Froning
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