Tuesday 11-7

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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Monday 11-6

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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Saturday 11-4

9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: 30 Abmat Sit Ups 20 Kettlebell Swings (53/35) 10 Burpees 10am Member’s Only Class 1. Skill: Movement Prep 2. 3 Sets For Max Reps Each Exercise: 90s Max Calorie Row Rest 90s 60s Max Hand Release Push Ups Rest 60s 30s Max…

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Friday 11-3

1. Clean + Split Jerk 3×3+1 @ 70-75%, rest 2-3 minutes between sets. 2. Clean Pulls 3×5 @ 85-90%, rest 2-3 minutes between sets. Use straps as needed. 3. Back Squat 3×5-BUILD, rest 3-4 minutes between heavy sets. This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…

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