Saturday 10-23

Stallions 9am Community Class: From 0:00-10:00: 10 Minute AMRAP:  10 Up Downs 20 Dumbbell Box Step-Up (24/20″, 50/35lbs, 10/side Alternating) 40 Abmat Sit-Ups  + From 10:00-15:00: Rest + From 15:00… For Time:  Run 1 Mile   10am Members Class: From 0:00-10:00: 10 Minute AMRAP:  10 Synchro Up Downs 20 Synchro Dumbbell Box Step-Ups (24/20″, 50/35lbs, 10/side…

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Friday 10-22

Stallions 1. Cluster Build to a heavy set of 3-2-1 in 15 minutes.*     Rest 2-3 minutes between sets.  2. 21-15-9 For Time:     Cluster (95/65)     Box Jump Overs (24/20″) *Stallions: We recommend touch-n-go on these today!  Colts 1. Power Clean & Thruster – Build to a heavy set of 3-2-1 in 15 minutes.  …

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Thursday 10-21

Stallions 4×4 Minute AMRAPs:* 21/15 Calorie Row  12 Burpees Over Erg 9 Knees-to-Elbows  Max Calorie Ski Erg in remaining time.  Rest 4 Minutes between AMRAPs.  *Post your total number of calories to the whiteboard.  Colts 4×4 Minute AMRAPs:* 21/15 Calorie Row  12 Burpees Over Erg 9 Knees-to-Chest Max Calorie Ski Erg in remaining time.  Rest 4…

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Wednesday 10-20

Stallions 1. Sumo Deadlift 4×6-8 @ 31X1* – Moderately tough load across.     Rest 2-3 minutes between work sets. 2. 3 Rounds For Time:      8 Deadlifts (225/155)     16 Dumbbell Push Jerks (50/35lbs, 8/side)      400m Run  *Tempo rx: Start on floor for :1s, stand fast, hold for :1s at the top,…

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