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Monday 1/14/2019-- Push/Pull Bodyweight Circuits

45 minutes AMRAP: max rep pullup max rep dip 100 jump rope max rep chinup max rep pushup 100 jump...

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Sunday 1/13/2019-- Upper Body Time Tests

Complete as many repetitions as possible in 3 minutes for each exercise: pullup situp pushup chinup ab bicycle...

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Saturday 1/12/2019-- Lower Body Kettlebell Circuits

5 rounds for time: 100 jump rope 20 kb goblet squat 20 kb stiff leg deadlift 20 kb...

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Friday 1/11/2019-- Full Body Bodyweight Countdown Circuits

200 jump rope 60 pushup   60 situp 60 lunge 200 jump rope 50 pushup 50 situp 50...

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Thursday 1/10/2019-- Deadlift/Plyo Circuit

5 rounds for time: 12 deadlift  20 box jump 100 jump rope 12 stiff leg deadlift  20 box split...

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Wednesday 1/9/2019-- Murph

For time: run 1 mile 100 pullup 200 pushup 300 squat run 1 mile

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Tuesday 1/8/2019-- Cardio Circuits

Complete for time: run 1600 meters (1 mile) 100 jump rope 12 box jump run 1200 meters (.75...

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Monday 1/7/2019-- Upper Body Time Tests

Complete as many repetitions as possible in 3 minutes for each exercise: pullup situp pushup chinup ab bicycle...

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Sunday 1/6/2019-- Plyometrics

300 jump rope 3 x 200 meter sprint 3 x 20 box jump with med ball 3 x...

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Saturday 1/5/2019-- Spartacus Workout

Complete two rounds for time: 20 goblet squat  30 mountain climber 15 chinup 20 single arm kb clean...

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Friday 1/4/2019-- Shoulder, Back, Bicep Circuit

5 rounds for time: 12 upright row 12 seated row 12 barbell curl 12 front raise 12 lat...

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Thursday 1/3/2019-- Core/Cardio Circuit

5 rounds for time: 10 box jump 20 kb swing 30 plyo box jump lunge 40 med ball...

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