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Tuesday 10/24/17

Mobility: Hamstrings / Glutes Skill: Every Min on the Min for 4 sets Bulgarian Split Squats x 4-6 reps each leg @ 30X1 Tempo Ring Dips x 10 @ 1111 V-Ups x 15 Strict Pull-ups x 6 – 10 Rest 1 [...]

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Monday 10/23/17

Mobility: hips / shoulders Skill: None Strength: Every 90 Sec, (4 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes,(5 sets): 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then [...]

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Sunday 10/22/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Saturday 10/21/17

BARBELLS FOR BOOBS Today is our Barbells for Boobs event. All normal classes are canceled. If you would like to get in for Grace come by and fill in an empty heat spot. This is a great event for [...]

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Friday 10/20/17

Mobility: Hamstring / Glutes Skill: None Strength:  Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Thursday 10/19/17

Mobility: Ankles Skill: Three sets of: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Alternating Lateral Lunges x 20 reps @ 2111 Supine Leg Lowering x 10-15 reps @ 3011 (lower back [...]

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Monday 10/16/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) [...]

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Sunday 10/15/17

Mobility: Hips Skill: Three sets of: Bulgarian Split Squats x 6-8 reps @ 31X1 Rest 90 seconds Dumbbell External Rotations x 8-10 reps @ 2010 Rest 90 seconds Strength: None Metcon:   Optional [...]

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