Saturday 3/4 9am Community Trial Class 1. Skill: Movement Prep 2. 5 Sets For Max Reps of: 30s Max Rep Wall Ball Shot (20/14, 10′) 30s Rest 30s Max Rep Kettlebell Swing (1.5/1) 30s Rest 10am Member’s Only Class Open Workout 17.2 Complete as many rounds as possible in 12 minutes: 2 rounds of 50′…
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Friday 3/3 Open Workout 17.2 Complete as many rounds as possible in 12 minutes: 2 rounds of 50′ Weighted Walking Lunge 16 Toes-to-Bar 8 DB Power Cleans (50/35 hand) Then, 2 rounds of 50′ Weighted Walking Lunge 16 Bar Muscle Ups 8 Power Cleans Etc., alternating toes-to-bar and bar muscle ups every 2 rounds.
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1. 3×4:00 AMRAPs: 21 Cal Row 15 Burpees Over Erg Max Rep 10m Shuttle Run Rest 4:00 between sets. 2. Recovery Work. *Score is total number of 10m shuttle sprints completed.
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1. Pause Back Squat 4×3 70% (3s pause in bottom) 2. “Nasty Girls” 3 Rounds For Time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)
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