Monday 12-16

Stallions: 1. Skill: Movement Prep 2. From 0:00-15:00:AMRAP x 15 Minutes of:    60 Double-Unders30 Kettlebell Swings (70/53lbs)20 Alternating Pistols    From 15-20:00:     AMRAP x 5 of:     Toes-to-Bar Colts:1. Skill: Movement Prep 2. From 0:00-15:00:    AMRAP x 15 Minutes of:    30 Single-Single-Double-Unders30 Kettlebell Swings (53/35lbs)20 Alternating Box Pistols*    From 15-20:00:     AMRAP x 5 of:     Toes-to-Bar *Set box height…

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Saturday 12-14

Don’t forget! Barbell Club in our open gym area! 7-8:30am with Coach Ryan! 9am Community ClassStallions:1. Skill: Movement Prep 2. 4 Rounds For Time:   200m Medicine Ball Run (20/14lbs)    20 Box Jump Overs (24/20″)    20 Wall Ball Shots (20/14lbs, 10′) Colts: 1. Skill: Movement Prep 2. 4 Rounds For Time:     200m Medicine Ball Run (20/14lbs)   …

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Friday 12-13

Stallions:1. Tempo Deadlift 5-3-1-Building to tough load for each @ 31X1. Rest 2-3 minutes between tough sets.*2. 12 Minute AMRAP: 3-6-9-12… Deadlifts (275/185)    1-2-3-4-5… Muscle-Ups *Tempo prescription: Start on the floor for a :1s dead stop, stand fast, pause for :1s at the top, and lower down slowly for :3s.     Colts:1. Tempo Deadlift 5-3-1-Building to tough load for…

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Thursday 12-12

Don’t forget! Barbell Club tonight in our open gym area! 5:30-7pm with Coach Ryan! Stallions:1. Skill: Movement Prep 2. For Time: Buy-In or Buy-Out: Assault Bike 1500mDirectly into…3 Rounds: Run 800m  50 Abmat Sit-Ups15/side Dumbbell Push Press (50/35lbs)*Athletes choice. Colts:1. Skill: Movement Prep 2. For Time:     Buy-In or Buy-Out: Assault Bike 1500m*    Directly into…3 Rounds:     Run 800m    50 Abmat Sit-Ups15/side Dumbbell Push Press (35/20lbs)Mustangs:1.…

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