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12 Min to Complete: 3 Sets: 10 RKbs 10 Seated DB Z Press – 10/10 Suitcase side crunch 10 Seated leg lifts over the DB Then… 15 Rounds: 100m Run 2 Deadlifts at 50% 3 TTB

Labor Day schedule Sunday Hero WOD: 9a and 10am class Monday: 8am and 9am classes ———— 2 sets: 5 Bb Snatch deadlifts 4 Behind the Neck Snatch Grip Push Press 3 Back Squats (or OHS) :20 Second Row Then… Snatch warm up Then… Week 3 of 4 : Snatch Complex Every 90 seconds x 8…

Labor Day schedule Sunday Hero WOD: 9a and 10am class Monday: 8am and 9am classes ————- 2 Rounds: 100m Run 2 Scap Pull Ups 4 down ups 8 Alt Lizard stretch For time: 100 m run 5 Devils Press 50/35 10 v-ups 200m Row — 200 m run 10 Devils Press 20 Tuck crunch 400m…

2 rounds: :30 Sec Bike 30 Glute bridge ups :30 row. 30 Glute bridge ups 15 Singles or Double Unders Then.. Deadlift. Week: 2 of 3 Warm up sets Set 1: 6-8reps light weight Set 2: 6-8 reps light reps Build to 70% Every 2:00 x 6 Sets: :3 neg Set 1: 5 @ 69-73%…

1:00 Any machine :40 Front plank 20 sit-ups – 2:00 Max Arm circles use 5/2.5 lb plates. every break switch directions Then.. DB bench press Week 4 of 4 Every 1:15 x 8 sets Odd: 8 DB Bench (9/10 effort) Even: 8/8 Single arm DB row s Challenge yourself today! Then.. 90 work :30 rest…

200m Run into: 2 rounds: 20 Mini band side to side steps 4 Pause back Squats with mini Band around knees 4 Scap Pull Ups 2 Burpees Then… Back Squat Week 3 of 4 Every :90 warm-up sets. Set 1: 10 reps @ 50% tempo 31X1 Set 2: 8 reps @ 60% tempo 31X1 Set…

3 Sets: 15 Russian Twists per side 10 Donkey Kicks per side 30 Bicycle Crunches *Donkey Kick: Get on all fours on mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching the floor; lift again. Then… 2 Rounds…

2 Rounds 100m Run 5 Air Squats 10 Banded Bicep Curls 15 Banded Tricep Pushdowns :10 Sec Hollow Hold Then.. Take 12 Minutes to Complete: 2 Supersets: 8-12 Barbell curls 15-12 Banded curls — 2 Supersets: 10/10 Tricep kick backs 30 Banded tricep ext – 2 Max effort sets of Weighted DB sit-ups (shooting for…

60 Sec Bike into: 2 Rounds 30 jumping jacks 8 Plate good mornings (holding plate at chest) 15/10# 6 Goblet Squat with Plate Press Out in bottom 4 Pass Thrus pvc 2 Overhead Squats pvc Then.. Snatch warm up w/bb -fast thru the middle -high pull. Bar close -strong turn over – snatch jerk Then…..

2 Rounds 100m Run 5 Ring Rows 5 Push Ups 10 sec deadhang Then… 9:00 EMOM for quality (3 Rounds) Min 1: :40 sec Tuck Crunch for Max Reps Min 2: :40 sec Farmers Carry for Max Distance (20ft out/20ft back) -inside min 3: : 40-sec Handstand Hold, Wall Walk, or Handstand Push Up *rest…