Monday 12-17

Stallions (Open): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (225/155)-From the floor.Box Jumps (24/20″) Colts (Performance/Masters): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (185/125)-From the rack. Box Jumps/Step-Ups (24/20″) Mustangs (General…

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Saturday 12-15

9am Community Trial ClassStallions (Open)/Performance (Intermediate/Masters):1. Skill: Movement Prep2. 2 Rounds For Max Reps, 3 Minutes Each Station:1st Station: Calorie Row or Assault Bike2nd Station: AMRAP of 10 Ball Slams, 10 Bear Hug Squats, 10 Burpees    Rest 1 minute between rounds. Mustangs (General Fitness):1. Skill: Movement Prep2. 2 Rounds For Max Reps, 3 Minutes…

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Friday 12-14

Stallions (Open)/Colts (Performance/Masters):1. EMOM from 0:00-5:00:Hang Power Snatch+Hang Snatch (BK)*+Snatch-Moderate load ACROSS.    From 6:00-7:00: Rest/Change Weights    From 7:00-12:00:Hang Power Clean+Hang Clean (BK)*+Clean-Moderate load ACROSS. 2. 2 Supersets of the following (ACROSS):Turkish Get Up x 5/side-ModerateBent Over Row (Supinated Grip) x 6 reps @ 21X2-ModerateWeighted Front Rack Step Up x5 reps/side-ToughRest 2-3 minutes between sets.  *Below the…

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Thursday 12-13

Stallions (Open):1. Skill: Movement Prep2. 4×3 Minute Intervals:*    :90s Max Calorie Assault Bike:90s AMRAP of: 3 Muscle Ups+9 Toes-to-BarRest 3 minutes between sets.  *Two scores. Post your lowest number calories and lowest number of reps per interval to the whiteboard. Colts (Performance/Masters):1. Skill: Movement Prep2. 4×3 Minute Intervals:    :90s Max Calorie Assault Bike:90s…

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