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10/30/2023 - 11/5/2023

ANNOUNCMENTS


1) Next Social will be a Thanksgiving Potluck at the gym on Nov 18th.

More details to come!

 

MONDAY

A) 4 Sets in 20min

15 Bench Bench Press @3010

Immedaitely Into...

Max DB OH Tri Ext

Rest as needed..

+

B) EMOM x 10min

Min 1: 17/13 Cal Echo

Min 2: 10 Suticases

+

D)14min AMRAP for Max Cals*

Alt Rounds w/ partner

30sec Row

5 Burpee Over Rower

*Keep the screen rolling

 

TUESDAY

A) E2MOM x 4 Sets (8min)

10 Light DB Thrusters

10/side Crab Reach Overs

+

B) E3MOM x 5 Sets (15min)

10 Front Squat

+

C) 20min AMRAP

5/side TGU

20 RKBS (same wt as TGU)

50 DU

 

WEDNESDAY

A) 5x10/arm DB/KB Tripod Row

R~60sec

+

B) 5 Rounds for Quality in 16min

10 Cuban Press

5-7 Negative Pullups > Assisted Negative

+

C) 5 RFT

200m Run

12/side SA DB Curl to press

12/side Renegade Row

 

THURSDAY

A) 10 Rounds with a Partner

20 T2b > T2R> Knee Raises

30 Hang Power Clean (135/95) > scale to db

40/34cal Row or Echo


*Split work evenly

 

FRIDAY

A) 5 Sets

45 Sec Superman Hold

45 Sec Dead Bug Hold

+

B) 4x20 Barbell Hip Bridge R~2min

+

C) 3x20 UB DL R~2min

+

D) 12min Emom

8 Dips > Assisted Dips

 

SATURDAY

A) 5 Rounds for Time

250/225m Row

20 DB Snatch

200m Run

20 Wallballs

 

SUNDAY SPECIALITY CLASS


This Nov 5th: Double Under AND Toes to Bar Skill Work w/ Zach


Upcoming Sundays

Nov TBA


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