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10/11/2021 - 10/17/2021

Weekly Announcements

1) SUNDAY SPECIALITY CLASS @ 11am


This Sunday Oct 17th- Aerobic Conditioning w/ Lara


Upcoming Sundays

Oct 24th- Arm Day w/ Stefan

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess

MONDAY

A) 12min EMOM

Min 1: One Rep of 12 to 12 Around the Clock

Min 2: 14 Renegade Db Rows

+

B) 4 Sets

4min AMRAP

5 Pullups

10 Db Push Press

15 RKBS

R2min

+

C) 750m Row For Time

TUESDAY

A) 3 Round in 9min

10 Building Back Squat

10 Boot Strappers

10/side Thread the Needle

+

B) 3 Rounds Led by a Coach

Back Squat

~8 reps (+/- 2)

Drop Weight...

15+ reps

Drop Weight...

10 reps @ 3011

+

C) 3 Rounds Led by a Coach

Bench Press

~10 reps (+/- 2)

Drop Weight...

20+ reps

Drop Weight...

10 reps @ 3011

WEDNESDAY

E2MOM x 40min

Station 1: 20 Box Jumps

Station 2: 20/14 Cal Ab/Row/Ski

Station 3: 1min Plank

Station 4: 1min Dead Stop Skull Crushers

THURSDAY

A) 4 Sets

A1) 16 Alt DB Hammer Curl

R60s

A2) 16 Alt Reps Gorilla Row

R60s

+

B) 3 RFT

400m SA Farmers Carry (HEAVY DB/KB)

21 KBS (70/53)

12 Weighted Pullups (~50/35)

*26min Time Cap

FRIDAY

A) 4 Sets

10 Hang Power Cleans

14 Weighted Step Up and Over Box

25/20 Cal Row

Rest 2-ish minutes

+

B) 10-1 DB Hang Snatch/per arm (50/35)

1-10 Burpees Over DB


13min Cap

SATURDAY

A) 5 Rounds for Time

20 Burpees

400m Run

25 Wall balls


26min Cap

SUNDAY SPECIALITY CLASS @ 11am


This Sunday Oct 17th- Aerobic Conditioning w/ Lara


Upcoming Sundays

Oct 24th- Arm Day w/ Stefan

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess



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