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Clean and Jerk (1 x 1) Every 1:30 Seconds x 6 Sets (week 1 of 3) Sets 1-3: 2 Squat cleans + 1 jerk Sets 4-6: 1 Clean and jerk Then… 100/80 Cal Bike For Time: Starting at 0:00 and every 2:00 complete: 5 Hang squat cleans 135/95. 155/105

10min. to finish: 1min. Plank Hold (strong hollow position) 100 Russian Twists 5lb. (L+R=1) 1min. Plank Hold 100 Russian Twists 5lb. 1min. Plank Hold Then… 21min EMOM: Min 1: 15/12 Cal Bike. Scale max in :40 Min 2: 60 Double Unders/singles Min 3: 6 Devil Press 35/25s or 50/35 Then… 3 Sets: 12 DB Hammer…

3x 1:00 bike 10 walking lunges :30 wall sit 10 walking lunges :30 plank Then… Every :90 x 8 Sets (4 Rounds) Odd sets: 5/5 Suitcase hold Bulgarian split squats Even sets: 15 Band pull throughs Error on stepping further away from the bench rather than closer. Your shoe laces should be flat on the…

Holiday schedule Christmas Eve 12/24 -8am/9am/10am Christmas Day 12/25 -No classes Thursday 12/26 -8am/9am/10am New Years Eve 12/31 8a/9am/10am No Sunday classes 12/21 + 12/28 ————— Bench Press (1 x 4) (Week 1 of 6) Every 1:15 x 7 Sets 1-5: 8 Bench press @ 60-65% Sets 6-7: 4 Bench press @ 70-75% Cash out:…

Holiday schedule Christmas Eve 12/24 -8am/9am/10am Christmas Day 12/25 -No classes Thursday 12/26 -8am/9am/10am New Years Eve 12/31 8a/9am/10am No Sunday classes 12/21 + 12/28 ————————- 1min bike Into… 3Rds 20 Banded glute bridge 15 v-ups 10 Alt Reverse lunges Right into… 1min row. Then.. 5 sets/ 5 reps with :3 neg Back squat Build…

3 Rounds: 20/15 Cal row 20 Alt DB Renegade rows 20 Burpees immediately into… 3 Rounds: 60 Double unders 30 Hang DB snatch (Switch Arm every 5 reps) 30 Barbell strict press immediately into… 3 Rounds: 40/30 Cal bike 40 Air squats 40 RKBS

2 Rounds For Quality 10 Band Pull Aparts 5 Up downs 10 mini band walks each direction 5 Monsterband Air Squats :10 Sec Dead Hang 5 Scap Pull Ups Bench Press 4 Sets: 12 Bench press 10 Inverted barbell row (underhand, feet elev if able) Rest 60seconds between sets Complete your 12 bench press unbroken….

Every 1:30 Seconds x 6 Sets (week 2 of 3) Sets 1-3: 3 Squat cleans Sets 4-6: 1 Squat clean Then… EMOM x 16 Min (4 Rounds) Min 1: 10 Deadlifts 55% MIn 2: 10 Push-ups + 15 Air squats MIn 3: Max Calories on the Rower MIn 4: Rest

1 Round 90 second Bike :20 Sec Hollow Hold :90 second Row 5/5 Alternating Box Step Ups 10 Calf Raises 10 Sit Ups Then… For time: 1,000/850m row (or 800m Run) 100 double unders 20 Sit-ups – 50/40 Cal bike 50 Prisoners Bodyweight Box step ups 20 Sit-ups – 500/400m row (or 400m Run) 50…

2 rounds: 6 Alternating Reverse Lunge Steps 3 Burpee Broad Jumps 10 Banded chest pulls :30 Sec Bike Then… (Week 4 of 4) 3 Sets: 12 Smashed head dumbbell bench 20 Banded Lat pull-downs 10 Push-ups Rest 90 seconds between sets Finisher: 2 Max effort sets of Leg lowers rest :30 between efforts Then,, 3…