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36min to finish… 5 Rounds: 400m Run 20 American Kettlebell Swings 53/35 14 Pull-Ups 38 reps of “X” Round 1: Push-ups Round 2: Air Squats Round 3: Toes to Bar Round 4: Lunges Round 5: Burpees

1:00 bike 2 rounds: 5 Barbell RDLs with Snatch Grip 5 Behind the Neck Snatch Grip Push Press 5 Empty Barbell OHS 5 Empty bar Snatch balance 100m Run Then… Snatch Singles Every 90 Seconds x 8 Sets Sets 1-2- 3 Hang Snatch – squat or power Sets 3-4: 2 Below the Knee Snatch Sets…

Today’s afternoon/evening classes are cancelled. 4:30p-5:30-6:30p-7:3p —- 36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute Min. 2) 15/12 Calorie Row Min. 3) 1 Round of “Cindy” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist Min. 6) Rest

Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. Then.. 3 Sets For Quality: 10/10 BW Single Leg Hip Thrusts per Leg 12 Banded Hamstring Curl 12/12 Mini band Side Steps Then… GLUTES!!! 5 sets 8-10 Barbell…

Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. Then.. 300m run Then.. 3 rds 3 wall walks 10 Box Step ups :20 Row Then.. Shoulder Press Every :90 x 4 sets: (week 2 of 2) 3…

Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. —— 2min row/bike 3 Rounds at a Warm-Up Pace 10 Jump Squats 10 Push-Ups 10 V-Ups Then.. Back Squat Primer: 3 x 5 Reps Build to Opening Weight…

3 Sets: 8 Inverted Barbell Rows – elevate your feet c feet. Focus on pulling your chest all the way to the bar each rep 12 Plate front raise. – Get the plate over your head. Rest 1:00 between sets For total time: 6 Rounds: 5 Dumbbell push press 50/35. 35/25 5 Toe To Bar…

Row or Bike 2:00 40 Mountain Climbers 20 Alt Scorpions 20 PVC Dislocates 20 Alt Walking Lunge Walk 20 Squat Jump Downs – Move feet out quickly and land in a squat. Downs* *Move your feet! Keep your head and chest up. Think landing in power position. Step feet back to start position don’t jump…

3 Sets For Quality: 12 Double DB curls (Pin elbows to your side, have a tall chest and turn the dumbells out to your sides) 20 alt DB Hammer curls 30 Band Pull Aparts Then… 3 Rounds For Time: 20/15 Cal bike 15 Russian Kettlebell Swings 30 Sit-ups – 500/400m Row/Run 12 Strict chin-ups 30…

2 rounds: 100m Run 10 Glute Bridges 10 Walking Lunges 10 Lying leg raises Then… 4 Sets For Quality: 12/12 single leg hip thrust (using a bench, one foot on the floor and elbows on the bench) 20/20 Monster band kick backs 5 Deficit RDL Rest 60 seconds between sets Then… 12:00 AMRAP: 300m Run…