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  1. #61
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    102010

    5 sets

    20 tuck jumps
    15 medicine ball jacks
    10 lateral hops
    5 rounds suicide
    --

    back squats
    2x5 bar weight warm up
    5x5 65lb, working sets

    RDL
    8 95lbs warm up
    5x5 105lbs

    Leg press
    3x10 210

    Leg extension
    3x10 80
    --

    6 sets
    20 box jumps
    15 rope slams
    10 15lb db clean and press
    5 burpees

  2. #62
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    102010

    4 sets
    5 ea side single leg hop
    5 ea side single leg lateral hop
    5 ea side single leg hop with 180 degree turn
    10 6lb ball slams
    20 deadbugs




    3 sets
    2 different drills on the speed/agility ladder


    3x10 face pulls
    3x10 ea side one arm db press

  3. #63
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    102010

    4 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    4 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  4. #64
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    102010

    Back squats
    2x8 65lbs, warm up
    5x5 85lbs

    RDL
    2x8 95lbs, warm up
    5x5 115lbs

    leg press
    4x12 220lbs

    leg extension
    4x12 80lbs

    finisher:
    8 rounds, 20:10 hiit
    8lbs wall balls
    burpees
    35lbs kb swings
    elbow plank

  5. #65
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    102010

    Circuit:

    4 sets
    15 squats to high ball toss
    20 elbow plank reach

    4 sets
    15 goblet squats
    15 db curl and press

    4 sets
    15 ea side, standing single arm cable row
    15 ea side, single leg deadlifts
    2 rounds suit case carry walk

  6. #66
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    102010

    3 rounds
    8 110lb barbell deadlift
    6 burpees
    10 30lb kettlebell swing
    10 15lb kettlebell snatch

    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb

  7. #67
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    Rep Points
    102010

    4 sets
    12 ea side lateral wall balls, 14lb
    30 sec plank

    4 sets
    12 ball slams, 12lb
    8 30lb goblet squats

    4 sets
    12 explosive hip thrusts
    25 lb ea hand farmer's
    15 25lb kb wsings

    2 minutes sprint, 9kph

    And practiced my cleans

    3x8 oly bar

  8. #68
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    102010

    3 sets
    15 box jumps
    15 25lb kb swings
    12 30lb bb thrusters

    3 sets, progressive (30,40,60)
    elbow plank
    left side plank
    right side plank

  9. #69
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    Rep Points
    102010

    back squats
    2x5 bar weight warm up
    5x5 65lb, working sets

    RDL
    8 95lbs warm up
    5x5 105lbs

    Leg press
    3x10 210

    Leg extension
    3x10 80
    --

    6 sets
    20 box jumps
    15 rope slams
    10 15lb db clean and press
    5 burpees




  10. #70
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    Rep Points
    102010

    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    15 minute jog on the treadmill, 7.5% ave incline
    10 minute indoor bike HIIT

  11. #71
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    Rep Points
    102010

    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row

  12. #72
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    102010

    RDL
    8 bar weight warm up
    working:
    8 95lb
    2x8 115lb
    8 130lbs, strapped

    goblet squats
    4x12 20/25lbs

    accessory:
    leg curl
    leg extensions
    4x12 60lb
    --

    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    15 minute jog on the treadmill, 7.5% ave incline
    10 minute indoor bike HIIT

  13. #73
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    Rep Points
    102010

    Hi everyone. Here's my workouts for the past week:


    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between


    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up


    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk


    --


    Back squats
    8 bar weight warm up
    4x8 65lbs
    RDL
    8 bar weight warm up
    working:
    8 95lb
    2x8 115lb
    8 130lbs, strapped


    --


    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank


    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk


    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row


    ?


    front squats
    warm up sets:
    5 55lbs
    5 65lbs
    working:
    5x5 75lbs


    deadlifts
    warm up:
    1x8 95lbs
    5 155lbs
    working:
    5x5 175lbs

  14. #74
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    Rep Points
    102010



    ?


    3 rounds
    8 135lb barbell deadlift
    6 burpees
    10 20lb kettlebell swing
    10 15lb kettlebell snatch


    ?


    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb


    ?


    5 sets
    10 ball throws, 15lbs
    40 sec plank


    4 sets
    12 hip thrusts
    12 10lb db push press


    3 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  15. #75
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    Rep Points
    2648126

    Good one!

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