Wednesday, 11-20-19

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Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.

 

 

12 Min EMOM

Min 1- 30 Toe Taps
Min 2- 20 K2E in V-sit
Min 3- 20 Hollow Rock

3 RDS

50 D/Us
21 T2B
50 D/Us
15-12–9
Front Squats

135/95
185/125
225/155

Tuesday, 11-19-19

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Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.

 

 

Strict Presses
Min 0-4 Build to 5 RM
Push Presses
Min 5-9 Build to 5 RM
Push Jerk
Min 10-15 Build to 5 RM

10-8-6-4-2
MU/ Pull Ups and Dips
30-24-18-12-6
Power Snatches 75/55

Monday, 11-18-19

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Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB!

Deadlifts
6 sets

Sets 1-3: 5 reps @ 40,50,60% of 1RM
Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM

Saved by the Barbell

3 Rds for max reps

1 min Burpees
1 min Wall Balls 20/14
1 min Deadlifts 115/75
1 min Med Ball Sit Ups 20/14
1 min Hang Power Cleans 115/75
Rest 1 Min

Friday, 11-15-19

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Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.

Deadlift
20 min to build to a heavy single

7 minutes AMRAP

1 Deadlift 315/215
10 Double Unders
2 Deadlifts
20 Double Unders
3 Deadlifts
30 Double Unders
4 Deadlifts
40 Double Unders
5 Deadlifts
50 Double Unders