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A. Active shoulder Hang + Strict Pull-ups • 10 second hold + 1-5 pull-ups x 5 B. Hang power Cleans • 12 min EMOM x 5 reps @ 155/105 *** drop weight as needed C. MetCon 10 min AMRAP 50 box jumps 50 KB swings 53/35 50 double unders

A. Ring dips • banded or regular “conga line” 2-4-6-8-10-12-14 B. Deadlift • take 16 min to complete the following reps at increasing weight… don’t add or subtract sets and go every two minutes 7-7-5-5-3-3-1-1 C. MetCon 8 min AMRAP *100m walking lunge with DB buyin 12 DB Snatch @50/35 8 Pistols/goblet Squats 4 strictContinue reading “0429”

Hey Guys! It’s happening… We have an official Coach schedule! Monday-Saturday AMs Coach Ben-jammin Monday and Wednesday 4 pm Shannon 5pm Ben 6pm Bryce / Ben-Oly Tuesday and Thursday 4pm Shannon 5pm Ben 6pm Ben / Shannon – gymnastics Friday 4pm Shannon 5pm Ben

A. HS Holds • 3×15 seconds •2×30 seconds •1×45 seconds •1×1 min Rest 1:1 B. Strict Press 10-1 @ 60-70% EMOM C. MetCon 75 HR push-ups 50 front squats 115/75 800/400 meter run For time 16 min cap

Hey Guys! Wanted to put up a few general updates… • First: with the holidays and family coming to town we will be wanting to make you aware of our punch card type of membership or long term guest drop in. It is $15 per day if you purchase more than three classes and itContinue reading “Gym Updates”

A. Pistols • 4×10 with 3 second tempo down • Hollow rocks 4×10 B. Back Squat • 10 x 5 @ 60-70% with 5 second pause at the bottom. No bounce! C. MetCon • 5 rounds 10 toes to bar 7 Bar muscle ups / CTB pull-ups to 4 Push Press @ 155/105 15 minContinue reading “0427”

A. HSPUs or Hs Hold tabata B. Deadlift 5-5-5-5-5-5-5 C. 40 Shoulder to OH 135/95 800 m run 100 double unders 20 Shoulder to OH 135/95 400 m run 50 double unders For time 18 min cap

A. Alternating minutes x10 min •1-7 strict pull-ups •30 hollow rocks B. Back Squat 3 second tempo 2 second pause 10×4@60-70% C. 12 min AMRAP 250 m run 12 Power Cleans @135/95 12 OTB burpees

A. 2 min AMRAP 1 min rest x 3 sets Pistols B. Snatch Grip Push Press 7×3 every :90 C. 25 air squats 25 push press 95/65 3 wall walks 4 rounds 15 min cap

A. 10×5 Ring dips B. For time: 800m run 40 Pull-ups 40 Hang Power Snatch, 75/55 400m run 20 Pull-ups 20 Hang Power Snatch, 75/55