1. Skill: Movement Prep 2. On a 15 minute clock, for max reps each round: From 0:00-3:00: Row 500m Max Rep Kettlebell Swings (2/1.5) Rest 1 Minute. From 4:00-7:00: Row 500m Max Rep Box Jump Overs (30/24″) Rest 1 Minute. From 8:00-11:00: Row 500m Max Rep Kettlebell Swings Rest 1 Minute. From 12:00-15:00: Row 500m…
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1. Performance: Ring Muscle Up 3×65% of Max Reps Unbroken, rest 1 minute between sets. OR Fitness: Ring Muscle Up EMOM x 6: 2-4 Reps. Does not have to be unbroken. 2. 3 Rounds For Time: 50 Air Squats 20 Burpees 15 Ring Dips **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting.…
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1. EMOM x 16 (4 Sets): 1st: Row 16/14 Cals 2nd: Run 200m 3rd: 50 Double Under’s 4th: Rest 2. Hollow Body Rock 3x:60s on for max reps, :60s off. **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday,…
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1. Push Press-Build to a heavy set of 5 in 12 minutes. 2. For Time (155/105): 21 Power Snatch 15 Overhead Squats 9 Snatch **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday, November 18th @ 8am: Butterfly Pull…
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