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2 Rounds: :30 Sec Row 10 Ring rows 10 Banded Curls 10 Bench dips :30 Sec Bike Then.. 4 Rounds For Time: 25/20 Cal row 20/15 Cal bike 2 Rounds of: 10 DB Chest Supported row (place bench on an incline off rack) 10 Hammer Dumbbell Curls 10 DB OH Seated triceps ext 10 Tuck…

Sunday: Closed Friday: No 7:30pm class Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch Then… Deadlift Every 2:00 x 6 Sets: (Week 6 of 6) Set 1: 8 @ 62-67% Set 2: 5 @ 67-72% Set…

2 Rounds 10 Scap Pushups 5 Hand Release Pushups 10 Scap Pullups 5 Strict Pullups/ring rows 10 Alternating V-Ups 5 V-Ups 10 Bradford Press 5 Barbell Push Press 10 Barbell Up right row Then.. Every 2:00 x 5 sets: (week 2 of 4) 8 Seated strict press Superset…, 3-Way Db Raise x 10E/W (Side/45 degree/Front)…

2 Rounds: :30 Second Bike 10/10 Monster Band Side Steps 5 Barbell RDLs 4 Barbell Front squats Then… Front Squat Every 2:00 x 5 sets: (week 3 of 3) 3 Front squats @ 80-88%+ of your 1rm Then… For time: 400m run 30 Hang Power Cleans 95/65 15 burpee 200m Run 15 burpee 30 Front…

3 Sets For Quality: 8 Chin-ups 10 Double dumbbell bent over row Rest 1:30 between sets Then… For Time: 50/40 Cal bike Then… 4 Rounds: 10 DB Bench Press 6 Single DB Box Step Ups 10 wall balls Then…. 600m run with a Med ball or vest if able

Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) —- 4x 6 Air squats 6 Barbell RDL 6 Bradford press Then.. Clean warmup. Then… Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Clean & jerk Then…. For Time: 2-4-6-8-10 Power Clean 115/85 Burpee…

Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes 2 Round: 10 bodyweight lunges 5 Push-ups :20 Bike The … 2 Rounds 2x through 5:00 AMRAP 100m run 12 Walking lunges 10 Plates Sit-Ups 25/15 1 Minute Rest 5:00 AMRAP 12/9 Cal Bike 12 Push-ups / HSPH 10…

2 Rounds 200m run 10 Walking lunges 10 BB RDL Then.. 10 Knee hugs 10 alt lizard 10 alt pigeon 10 done dog. Up dog Then.. Deadlift (week 5 of 6) Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% Set 2: 5 @ 65-69% Set 3: 5 @ 65-69% Set 4: 3 @…

Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes 3 Rounds: :30 Bike 10 Band pull aparts 10 Band Single arm press each arm 10 Ring rows Then.. Every 2:00 x 5 sets: (week 1 of 4) 10 Seated Bb strict press of the rack 5/5 Gorilla rows…

Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) ——— WARMUP 20 CALS – AQAP — THEN — MINI BANDS 10 – 1 LATERAL SIDE STEPS (10/10- 9/9. 8/8. 7/7…..1/1) 30 AIR SQUATS 10 – 1 MONSTER WALK (10/10- 9/9. 8/8. 7/7…..1/1) 30 GLUTE BRIDGES —— 10 ALT…