Monday 11-20

1. Performance: Muscle Up 3×70%, 1 minute rests between sets. Goal is unbroken. OR Fitness: Muscle Up 3×3-5 Muscle Ups, rest as needed between sets. Does not have to be unbroken. 2. 5×2:00 AMRAP’s: 60s Row For Max Calories Max Toes-to-Bar in remaining time. Rest 2 minutes between sets. *Post your total number of calories…

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Saturday 11-18

9am Community Trial Class 1. Skill: Movement Prep 2. Alternating Tabata (20s on, 10s rest x 8 minutes): Hand Release Push Up Box Jump (24/20″) *Score is lowest number for both exercises in a given interval. 10am Member’s Only Class 1. Skill: Movement Prep 2. Alternating Tabata (20s on, 10s rests x 12 minutes): Sumo…

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Friday 11-17

1. Clean+Split Jerk 3×2+1 @ 75-80%, rest 2-3 minutes between sets. 2. Clean Pulls 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps if needed. 3. Back Squat 3×3-BUILD, rest 3-4 minutes between sets. Post WOD (Optional): This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…

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Thursday 11-16

1. Skill: Movement Prep 2. With a partner for time: Row 2000m (relay-1000m each) 100 Kettlebell Swings (any way, 1.5/1 Pood) 50 In-Unison Abmat Sit Ups **SAVE THE DATES** -TOMORROW, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday, November 18th @ 8am:…

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