Monday 7/23

1. EMOM x 8:     Evens: :30s Max Rep Muscle Up     Odds: :30s Max Rep Wall Ball Shots (20/14, 10′)   2. 7 Minute AMRAP:     3-6-9-12…*     Overhead Squat (95/65)     Pull Up *Continue adding 3 reps per round until time expires. Post total number of reps to…

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Saturday 7/21

9am Community Trial Class 1. Skill: Movement Prep   2. 3 Rounds For Time:     Run 200m     50m Overhead Walking Plate Lunges (45/25)     14 Supine Ring Rows*   *Feet elevated to the height of the bottom of the rings.  10am Member’s Class 1. Skill: Movement Prep   2. 5 Rounds For…

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Friday 7/20

1. Pause Snatch+Snatch 3×2+1-BUILD to tough load. 2s pause at the hang. Rest 2-3 minutes between sets.  2. Pause Front Squat 3×5-Build to tough load. 1s pause in bottom. Rest 3-4 minutes between tough sets.  3. Snatch Grip Romanian Deadlift 3×8-10 reps @ 31X1, rest 2-3 minutes between sets. Use straps if needed.   Post…

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Thursday 7/19

1. Skill: Movement Prep    2. EMOM x 20 (5 Sets):     1st: 14/12 Calorie Row     2nd: 20 Alternating Dumbbell Push Press (50/35lbs, 10/side alternating)     3rd: 25 Abmat Sit Ups     4th: 20 Russian Kettlebell Swings (2/1.5)   SAVE THE DATES: -Monday, July 23rd from 4-7pm: Body Analytics, Body Fat Truck Services.  Register here:…

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