09/29/16

Open gym/rest day 

09/28/16

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A) SUPERSET! Bench press + pendlay row B) EMOM 10 3 deadlift, 275/185 4 burpees over the bar

09/27/16

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A) Every 90sec x 10 Snatch complex B) Every 90sec x 10 Clean complex C) AMRAP 10 1 Front squat 5 Burpees 2 Front squat 5 Burpees 3 Front squat, 5 Burpees, 4 Front squat, etc…

09/26/16

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A) Tempo back squat 5×5 B) Split squat 3×8 C) 5x 3 muscle up 30 wall ball

09/23/16

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​Starting next week, we’ll test out some noon classes on Tuesdays and Thursdays!  A) Front squat 7×3 B) Power clean 5×3 C) “The Axe” AMRAP 12 15 calorie row 12 burpee box jump over 9 clean & jerk, 135/95

09/22/16

-open gym/rest day- Starting next week, we’ll test out some noon classes on Tuesdays and Thursdays. Sweatshop and open gym.  

09/21/16

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A) Strict press 3rm, then immediate drop set @ 50% for TMF B) AMRAP 20 55 power snatch, 95/65 55 pull ups 55 calorie row 55 hand release push ups

09/20/16

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A) Hang clean 3rm B) AMRAP 5 -60 burpee buy in- 9 hang clean (95/65) + 25 du -5 min rest- C) AMRAP 5 -40 burpee buy in- 9 hang clean (135/95) + 25 du -5 min rest- D) AMRAP 5 -20 burpee buy in- 9 hang clean (185/125) + 25 du

09/19/16

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A) Back squat 3rm B) Front squat 4×7 C) 5x Amrap unbroken power cleans, bw Amrap unbroken hspu -rest 3 mins-