9/7/16

• A. 12 min to find power snatch complex (high hang, above knee, below knee) bar can not touch the floor during complex for the rep to count.
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• B. teams of 2, one partner finishes a full round, then next partner does a full round. Switch until 10 rounds are complete between both.
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• 10 rounds
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• 6 Deadlifts (255/185) (Rx+ 315/225)
• 10 Box Jumps (24"/20")(Rx+ 30"/24")
• 14 situps

9/5/16 - Labor Day

Happy LABOR DAY!! Please note all 3 locations will only have a 10am class. CLOSED for all other times

• 5 rounds
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• 10 Wall Balls (20/14)
• 10 KB Russian Swings (70/53)
• 10 burpees
• 250 M row

9/1/16

• A. Clean and Jerk 10 min to find 1RM
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• B. 10 min EMOM 2 reps at 75% of today's 1RM
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• C. AMRAP 15
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• 12 Toes to Bar
• 12 Box Jumps
• 100 M run

8/20/16

AMRAP 18

250 M row

12 (6L/6R) single kb in front rack box step ups (24"/20") (55/35)

8 plate burpees (45/35 please keep plates flat on floor, no ab mat or any item under them as it breaks ab mat and/or plate from bent pressure on them)

B. group stretch

8/19/16

• warmup then...
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• A. 500m row relay x2
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• B. 4 rounds
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• 12 Push Press (95/65 / double KB for BC)
• 18 KB Russian Swings (70/53)
• 400 M run