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Mom 12/12/2022

Posted on December 12, 2022December 12, 2022 by Dan

100 Crunches 75 ToeTaps 3*3 Toes2Bar The Ghost6 rounds of: 1 minute of rowing1 minute of box jump burpees1 minute of double-unders1 minute of rest 3*6 dumbell snatch

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October 17, 2021

Posted on October 17, 2021October 17, 2021 by Dan

1.) BARBELL SQUAT 10,8, 8, 6, 4 2.) TOE TAPS 50, 75, 100 3.) BANDED SQUATS 20, 20, 15  4) DUMBELL LUNGES 8, 6,6  5.) OVERHEAD SQUAT 8,8,6

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Shoulder Hump Day

Posted on April 28, 2021April 28, 2021 by Dan

WarmUps (2 Rounds): 100 ToeTaps 50 Crunches 10 PushUps Main Set :  5 Rounds: Ring Pushups * 10 Arnold Dumbell Press * 10 Frog PushUps * 10 Barbell Clean & Jerk 5 * 8 Dumbell Roll Up / Shrug 3 * 10  

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Monday Row Day

Posted on March 22, 2021March 22, 2021 by Dan

Concept 2 Rower 48 Min Row 550 Calories

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Sunday Leg Day

Posted on March 22, 2021March 22, 2021 by Dan

5 Mile AM Walk Front Squat Barbell 4 * 10 Dumbell Overhead Squat 4 * 10 Barbell Stiff Leg Deadlift 4 * 10 Band Squat Behind the Knee 2 * 20 (Spanish Squat)

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02/10/2021 Hump Back Day

Posted on February 10, 2021February 10, 2021 by Dan

Warmup

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Super Chest Sunday 02/07/2021

Posted on February 7, 2021February 7, 2021 by Dan

Warmups: 100 ToeTaps50 Crunches 20 Toes2Bar 6 * 8 Barbell Press5 * 9 Dumbell Incline Press2 * 15 Pushups2 * 8 Dumbell Flyes3 * 9 Dumbell Tricep Extension2 * 5 Rings PushUps

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The 363 01/19/2021

Posted on January 19, 2021January 20, 2021 by Dan

50 Wall Balls 50 Flutter Kicks w Medicine Ball 50 Burpees 50 Toe Taps 50 AirSquats 50 Double Unders 21 Dumbell Curls 21 Dumbell Thrusters 21 Crunches

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01/18/2021

Posted on January 19, 2021January 19, 2021 by Dan

5*8 Barbell Chest Press 4*8 Dumbell Incline Flyer 4*8 Barbell Chest Incline Press AMRAP 30 Minutes 10 Toes 2 Bar 30 Crunches 10 Dumbell Thrusters 10 Burpees 50 Toe Taps 10 Tricep Extensions

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01/16/2021 Squaturday

Posted on January 16, 2021January 16, 2021 by Dan

5*8 Barbel Squats 5*8 Dumbell Lunges 5*8 Barbell Stiff Leg Deadlifts 5*8 Pistols 2*100 Toe Taps

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Dan Mearls 2021