Thursday, 11-14-19

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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.

3000m Partner Row
1 Person Rows while 1 Planks

18 minute AMRAP

10 Thrusters 135/95
12 Hang Power Cleans

Wednesday, 11-13-19

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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.

20 min to complete
3×10 Strict DB shoulder Press
3×12 Lat DB raises
3×12 Front BB Raises
3×10 Strict Dips

3 rounds for time:
30 Alternating DB Snatch 50/35
20 Burpee Box Jump Overs 24/20
10 Bar Muscle Ups

Tuesday, 11-12-19

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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 EMOM
Even min: 6 Back Squats
Odd min: 3 Front Squats
Use 70% of 1RM Front Squat for both lifts

100 Air Squats
100′ Sled Push 90/45
75 Air squats
75′ Sled Push
50 Air Squats
50′ Sled Push
25 Air Squats
25′ Sled Push

Monday, 11-11-19

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Every 90 sec x 10 sets
Power Clean & Push Jerk
3-3-3-2-2-2-1-1-1-1

Sets 1-3: 45-65%
Sets 4-6: 70-85%
Sets 7-10: 87.5%+

15 min
1 Push Up
2 Plank Shoulder Taps
1 Wall Climb- tight form
2 Handstand Shoulder Taps

2 Push Ups
4 Plank Shoulder Taps
1 Wall Climb
4 Handstand Shoulder Taps….