Tuesday 4/28

Equipment Workout AMRAP 20:00 200 Meter Run 20 Dumbbell Hang Clean and Jerks (switch every 5) 40 Double Unders No Equipment Workout AMRAP 20:00 200 Meter Run 20 Odd Object Overhead press (switch every 5) 40 Step Ups or Jumping Jacks

Shout out to Beth Rocci! She has been with us for almost 4 years. In that time she has gotten super strong. She puts in extra work after class on mobility and skills. We see her either at 6am or 6:30pm usually 3 days a week and an occasional Saturday. She has a great attitude even if she dreads whatever movement we are doing. Great work Beth


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Friday 10/30

Shoulder Press 3x3 Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps + @ 90% A Quiet Place For Time: 30-20-10 Chest to Bar Pull Ups 15-10-5 Overhead Squats (95/65) RX+ (1

Thursday 10/29

Accessory Work 3 rounds 10 Strict Pullups 10 Push ups RX+10 Deficit Pushups 15 Barbell Glute bridges Conditioning The Silence of the Lambs Teams of 2 2 Rounds 100 Stick Sit Ups *Partner dead ha

Wednesday 10/28

Clean & Jerk 1x1 10 minutes work up to Heavy Squat Clean and Jerk (squat) It 15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shu

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