Thursday, 12-12-19

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Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!!

 

Christmas Party this Saturday @ 6:30 PM.

We will be closed Sunday.

 

Tabata
Sit Ups
Planks
Med Ball Twists

21-18-15-12-9
AAB
Hang Power Snatch
@ 50% of 1RM

Wednesday, 12-11-19

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Christmas Party this Saturday @ 6:30 PM.

We will be closed Sunday.

Squats
E3MOM X3
10 @ 50%
10 @ 55%
10+ @ 60%

6 MIn AMRAP

6 Strict HSPU (2:1)
5 M/U’s (Pull Ups and Dips)
4 Front Squats @ 60% of 1RM

Rest 2 MIn

5 Min AMRAP

5 Strict HSPU
4 M/U’s
3 Front Squats

Rest 2 Min

4 Min AMRAP

4 Strict HSPU
3 M/U’s
2 Front Squats

 

Tuesday, 12-10-19

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Christmas Party this Saturday @ 6:30 PM.

We will be closed Sunday.

Power Cleans

15 Min to work up to a heavy single.

Ex. of weights:

3 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90%+
1 rep @ 90%+

 

3 Rds for Max reps
Power Clean for 30 sec, rest for 30 sec
Power Clean for 25 sec, rest for 35 sec
Power Clean for 20 sec, rest for 40 sec
Power Clean for 15 sec, rest for 45 sec
Power Clean for 10 sec, rest for 50 sec
@ 50% of 1RM

No rest between Rds.