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Friday Warm Up Strength KB Complex RDL 10,10,10 20 Min EMOM 3 1Arm KB Swing Bent Over Row 10,10,10 Odd Minutes 3 1A Rack Squat...

24 Jan 2015

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1/21/15

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts...

24 Jan 2015

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1/20/15

Tuesday Dynamic Warm up Skill Metcon Stretch Then 3 Rds. Not for time: 20 minutes of: Every other minute for 18 minutes Box Jumps x10...

24 Jan 2015

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1/19/15

Monday Warm up Strength Metcon Dynamic Front Squat 10,10,10,10 For Time: 3 Rds not for time Renegade Row 8,8,8,8 100m sprint shuttle 50m kb rack...

22 Jan 2015

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Jan 23 2015 – D5W3Meso1

If you are new to our program first of all welcome, and please see my first blog from January 13th for instructions on how to follow...

21 Jan 2015

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Jan 22 2015 – D4W3Meso1

If you are new to our program first of all welcome, and please see my first blog from January 13th for instructions on how to follow...

20 Jan 2015

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Jan 21 2015 – D3W3Meso1

If you are new to our program first of all welcome, and please see my first blog from January 13th for instructions on how to follow...

19 Jan 2015

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Jan 20 2015 – D2W3Meso1

If you are new to our program first of all welcome, and please see my first blog from January 13th for instructions on how to follow...

17 Jan 2015

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Jan 17 2015 – D5W2Meso1

I’m going to continue to post the instructions for anyone checking out our site for the first time at the bottom of the posts. If...

14 Jan 2015

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A Champion’s 4 D’s to Succeed Part 2: Dedication

In part 1 “Desire,” I covered that having a deep burning desire is the number one prerequisite to achieving a goal. If you have the...

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1/23/15

1/21/15

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Jan 23 2015 – D5W3Meso1

Jan 22 2015 – D4W3Meso1

Jan 21 2015 – D3W3Meso1

Jan 20 2015 – D2W3Meso1

Jan 17 2015 – D5W2Meso1

A Champion’s 4 D’s to Succeed Part 2: Dedication