Tuesday 12-15

Stallions  1. AMRAP in 7 Minutes of: 3-6-9-12… Push Press (75/55) Chest to Bar Pull-ups 2. Every 4 Minutes x 3 Rounds:* 600/500m Row or 1200/1000m Bike Colts 1. AMRAP in 7 Minutes of: 3-6-9-12… Push Press (65/45) Pull-ups 2. Every 4 Minutes x 3 Rounds:* 500/400m Row or 1000/800m Bike Mustangs 1. AMRAP in…

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Monday 12-14

Stallions  1. Squat Clean 3×3 – Building to moderate load.   Rest 3 minutes between sets. 2. For Time (155/105) 10 Squat Cleans 20 Power Cleans 30 Front Squats *Every 2 minutes beginning at 0:00, stop and perform 8 Burpees. Colts 1. Power Clean + Front Squat 3×3 – Building to moderate load.   Rest…

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Saturday 12-12

Stallions  9am Community Class: 5×2 Minute AMRAPs:* 21 Wall Ball Shots (20/14, 10′) 15 Burpees Max Calorie Assault Bike or Row Rest 2 Minutes between AMRAPs. Colts 9am Community Class: 5×2 Minute AMRAPs:* 21 Wall Ball Shots (20/14, 9′) 15 Burpees Max Calorie Assault Bike or Row Rest 2 Minutes between AMRAPs Mustangs 9am Community…

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Friday 12-11

Stallions  1. Deadlift – Build to heavy single. No tempo.     Rest 3-4 minutes between heavy sets. 2. For Time:*     100 Kettlebell Swings (70/53lbs) *Every time you break, stop and perform 10 Jumping Split Lunges. Colts 1. Deadlift – Build to heavy single. No tempo.     Rest 3-4 minutes between heavy…

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