Friday 10-6

1. Hang Clean 3×3-BUILD, rest 2-3 minutes between sets. 2. Clean Grip Romanian Deadlift 3×6-8 @ 31X1 Tough load all sets. Use straps. Rest 2-3 minutes between sets. 3. Front Squat 3×3-BUILD @ 20X1, rest 3-4 minutes between heavy sets. **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice.…

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Thursday 10-5

1. Skill: Movement Prep 2. 3 Rounds For Time: Run 800m 50 Double Under’s 25 Burpees **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign up in the lobby! -Saturday, October 28th @ 10am: Team Halloween In-House Competition! Teams of 2: 1 Male & 1 Female, Rxd and…

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Wednesday 10-4

1. Performance: Weighted Strict Ring Dip 3×3-Build, rest 2-3 minutes between heavy sets. OR Fitness: Weighted Strict Ring Dip 3×1.1.1-BUILD, rest 2-3 minutes between heavy sets. 2. For Time: 12-9-6 Muscle Up’s 6 Power Clean & Push Jerks (185/125) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign…

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Tuesday 10-3

1. Skill: Movement Prep 2. 15 Minute AMRAP: 55 Cal Row 55 Toes-to-Bar 55 Box Jumps (24/20″) 55 Kettlebell Swings (1.5/1) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign up in the lobby! -Saturday, October 28th @ 10am: Team Halloween In-House Competition! Teams of 2: 1 Male…

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