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Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
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THANKSGIVING SCHEDULE:
THURSDAYS 9 am ALL GYMS
Friday 305 & A1A 9 & 11am
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Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
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Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

STRONG COFFEE (AMRAP – Reps)
3 rounds of:
1 minute jump rope practice
10 Air Thrusters
20 Mountain Climbers

Do singles, lateral singles, single foot jumping, in place jog skipping, double unders, cross overs, etc.
On air Thrusters focus on good position (no bad squats!). Come in late. How many mountain climbers? Is that a 1 count? How many? 2 count or…? Run 400? How many? What are we doing?

20 reps as a group of PVC Thrusters, focusing on good position and breathing. Coach leads the count. Expect to hold the bottom and top positions so faults can be corrected.

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Alternating EMOM 10
THRUSTER
PULL UPS
Max Reps to 30 seconds each minute

RX 75/53, chin
RX+ 100/68, chest
Pick a weight that’s easy for the first 2-3sets, then grind. On Pull Ups go for a big unbroken set and attempt to add extra reps. Shoot for sustained output.

SCORE IS TOTAL REPS
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EXPRESSO (Time)
Rest 6 minutes

For time:
Row 500 meters
25 Burpees*
*Burpees to a Target 6" above your reach.

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"Ultra Brovember 3000"
21-15-9
Bench Press or Push Ups
Barbell Bicep Curls

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Optional Ab Shredder…
500 reps of choice. You want abs? Do 500 abs and eat right. Every day.

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Unsolicited Product Placement:
The next wave of The Dan Plan starts November 26th.
DON’T USE THE HOLIDAY EXCUSE.
Get a head start.