CLASS WORKOUT: 1. Tempo Overhead Squat 5×3 @ 3131 (working up) 2. Weighted Strict Ring Dip 5×5 (working up) 3. Strict Toes-to-Bar 3×15, rest as needed between sets. OR OPTIONAL CONDITIONING ON YOUR OWN (DURING OPEN GYM HOURS ONLY, 11:30-Close). “The Twelve Days of Iron Horse” (185/135): 1 Muscle Up 2 Thrusters 3 Box Jumps…
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We will be CLOSED Friday December 23rd through Monday December 26th and will run our normal hours through the New Year. Enjoy your holiday break with your loved ones! *We will post a travel workout you can do for each day on our blog. Be sure to check it each day.
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1. EMOM x 8: Power Snatch+Snatch x 1+1 (Minutes 0-1-2-3 @ 80%)/Snatch x 1 (Minutes 4-5-6-7 @ 85%) 20 Double Unders 2. 4×2:00 AMRAP’s:* 5 Deadlifts (275/185) 10 Box Jump Over’s (24/20″) 15 Kettlebell Swings (2/1.5) Rest 2:00 between sets. At the completion of each AMRAP, note where you ended. At the start of the…
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1. Tempo Front Squat 5×2 @ 31×1 2. 10 Rounds For Time: 10 Pull Ups 10 Wall Ball Shots (20/14, 10′)
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