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  • 11/12/2016 Saturday Workout

    Warmup Skill Healthy Shoulders Workout In 3 minutes complete: 25 KB Swings 15 Burpees then AMRAP of KB Snatches Rest 1 min then 3min complete: 25 KB Swings 15 Burpee then… Continue reading

  • 11/10/2016 Thursday Workout

    Warmup Strength Back Squat 5 x 5 (4/0/1/0) Front Squat 3 x 5 (4/0/1/0) Workout Calorie Row or Airdyne (50/35) 30 Thrusters (75/55) 10 Muscle Ups – 7min Time Cap

  • 11/09/2016 Wednesday Workout

    Warmup Skill/Strength Split Jerk Technique Workout 1 Complex Every 3 min for 6 Rds Barbell Complex (185/135) 3 Hang Power Cleans 1 Push Press 3 Hang Cleans 1 Push Jerk… Continue reading

  • 11/08/2016 Tuesday Workout

    November Double Under Challenge! We want to see who is going to put in the work and get better at those DUs with a 3min Max Effort Challenge. Top 3… Continue reading

  • 11/07/2016 Monday Workout

    Warmup Strength Cleans – up to 85% Workout “Helen” 400m Run 21 KB Swings (53/35) 12 Pullups x 3 RFT

  • 11/05/2016 Saturday Workout

    Warmup Workout 25 DB SA OH Lunge, 35/25 25 Calories 25 weighted situps 25 min AMRAP

  • 11/04/2016 Friday Workout

    Warmup Skill Snatch Workout 30 Double Unders 15 Power Snatches (75/55) 12min AMRAP After Party

  • 11/03/2016 Thursday Workout

    Warmup Strength Front Squat 5×5 at 80% Workout Max Hang Power Clean (155/105) Max Shoulder to Overhead x 5 rounds – Score is total number of reps After Party

  • 11/02/2016 Wednesday Workout

    Warmup Strength 12 min alt EMOM Pistols (alternating) Bench Press 70-75% Workout 21-15-9-6-3 Deadlift (225/155) Burpee to a plate, 45# After Party  

  • 11/01/2016 Tuesday workout

    Warmup Strength Hang Power Cleans Tabata Workout Back Squat (45/35) Push Press (45/35) Thruster (45/35) KB Swing (53/35) Each exercise will be performed for a full tabata set or 8… Continue reading

 

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  • 03/23/2025 Sunday Workout

    WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading

     
 

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