Tuesday 9-26

1. Performance: Tap Swing+Kipping Muscle Up 3x(2+1-2)3, rest as needed between sets. OR Fitness: Tap Swing+Kipping Muscle Up 3×2+1.2+1.2+1, rest as needed between sets. 2. 10 Minute AMRAP: 3 Bar Muscle Up 12 Box Jumps (30/24″) **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign…

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Monday 9-25

1. Skill: Movement Prep 2. 5 Sets For Time:* 6 Kipping Deficit Handstand Push Ups 10 Power Cleans (135/95) Run 200m Rest/Walk 2:00 between sets. *Pick your deficit. Post total time for completion of all 5 sets to the whiteboard. **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign…

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Saturday 9-23

9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds, 1 Minute Each Station:* Wall Ball Shot (20/14, 10′) Kettlebell Swing (53/35) Box Jump (20″) Rest 1 minute between rounds. *Your score is your total number of reps completed for all 3 rounds. 10am Member’s Only Class 1. Skill: Movement Prep 2. “Fight Gone…

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Friday 9-22

1. Hang Clean 3×5 BUILD to heavy load, rest 2-3 minutes between sets. 2. Halting Clean Deadlift 3×5 @ 85-90%, 3s pause at the hang position. Rest 2-3 minutes between sets. 3. Tempo Front Squat 3×5 BUILD to heavy load @ 21X1, rest 3-4 minutes between sets. Post WOD (Optional) Active Recovery Work 1. 15-20…

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