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Saturday 4.20.2019

*Saturday morning is one class only at 9am! “FITNESS” In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of: 3 Dumbbell Complexes (row left, row right, power clean, push press) 6 Dumbbell Box Step-Ups Rest 3 minutes between sets, and complete a total of four sets. […]

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Friday 4.19.2019

“FITNESS” & “PERFORMANCE” A. Five sets of: Tempo Back Squat x 3 reps @ 33X1 Rest 2-3 minutes between sets *Your goal is to increase from the loads you used on Wednesday 4.10.2019 B. For time: 30 Calorie Assault Bike 30 Power Cleans (115/75 lb) 30 Front Squats (115/75 lb) 30 Pull-ups *For our friends […]

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Thursday 4.18.2019

“FITNESS” A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Banded Tricep Extensions x 12-15 reps @ 2111 Rest 45 seconds Reverse Snow Angels x 15-20 reps (slow & controlled) Rest 45 seconds B. In teams of two, complete for time: 2000 Meter Row* Partner 1 may only row […]

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Wednesday 4.17.2019

“FITNESS” A. Four sets of: Barbell Bent Over Row x 6-8 reps @2110 Rest 30 seconds Russian Step-Ups x 8-10 reps each leg Rest 30 seconds Suitcase Carry + Waiter’s Carry x 150 feet (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms […]

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Tuesday 4.16.2019

“FITNESS” Every 10 minutes, for 30 minutes (3 sets) for times: 500/400 Meter Row 20 Push-ups 20/15 Calories of Assault Bike 20 Alternating Goblet Reverse Lunges 400 Meter Run “PERFORMANCE” Every 10 minutes, for 30 minutes (3 sets) for times: 500/400 Meter Row 12 Strict Handstand Push-Ups 20/15 Calories of Assault Bike 20 Alternating Pistols […]

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