Wednesday, 7-18-18

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Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run

12 min to complete:
Back Squats
5×5 @ 77.5%

For time:

20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS

*20min Cap*

Tuesday, 7-17-18

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Warm up:
3 RD at easy pace
10 BB deadlift
10 Reverse Hypers
10 DB Push Press

0:00 – 7:00
10 Deadlift 135/95
10 Jumping Squats
10 HSPU 2:1

7:00 – 10:00
rest

10:00 – 17:00
12Pull Up
12 T2B
6 DB Power Clean 50/35

17:00 – 20:00
rest

20:00 – 27:00
12 DB Snatch 50/35
12 2-DB Front Rack Walking Lunge 50/35

Monday, 7-16-18

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WHO IS INTERESTED? TRYING TO GET A TABLE TOGETHER.

COACH MATT WILL BE ONE OF THE HAIR MODELS.

THE SHOW BENEFITS AMERICA’S VETDOGS!!!

The Capozzi & Co. Salon 9th Shear Runway Project

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  • Stereo Garden (map)

Hair In The Age of Technology,

Mente X Mano X Cuore

Part of The Capozzi & Co. Salon‘s Shear Runway Project benefitting America’s VetDogs

A fun, sexy evening filled with both beautiful women & men.

Cocktail Hour (open bar 1st hour) 7:00pm / Runway Segment 8:00pm

GA Tickets: $50.00

VIP Tickets (Runway Seating): $75.00

For tickets and show info please call: (631) 589-1133

 

Warm up:
2RDs at easy pace
10 KBS
10 Wall Ball
5 BB Push Press
5 BB Hang Power Snatch

Tabata
:20 on / :10 off for 8 sets
Hollow body hold
KBS 53/35
Wall Ball 20/14

For Time:
15 Snatches (135/95)
5 Ring Muscle-ups
15 Clean & Jerks (135/95)
5 Ring Muscle-ups
15 Thrusters (135/95)
10 Ring Muscle-ups

*20min Cap*

Muscle up scale- 15 Pull Up and 15 Dips

Friday, 7-13-18

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Warm up:
3RDs at easy pace
10 Goblet Squats
100m Run
5 Push Up

6 Min EMOM
Front Squat
Min 1 – 5 Reps @ 75%
Min 2 – 1 Rep @ 80%
Min 3 – 5 Reps @ 75%
Min 4 – 1 Rep @ 85%
Min 5 – 5 Reps @ 75%
Min 6 – 1 Rep @ 90%

21-18-15-12
Front Squat 115/85
HR Push Up
*400m Run after each rd*

**25 Min Cap**