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Tuesday Warm Up: 6-7 min AMRAP 100m Run 1 length High Knees 1 length Butt Kicks :30 Dead Hang Strength/Skill: 5 min EMOM 5-4-3-2-1 Pull-ups (increase weight or decrease assistance) Immediately into 5 min EMOM 2 TGU (1/arm, build to as heavy as possible) WOD: Nicole 20 min AMRAP 400m Run Max UB Pull-ups (choose a scaling level that allows at least 15-18 in set 1)  We are going to order hoodies again this year for those of you who are interested! Please fill out the form below. Pre-order cost will be $45 or 2 for $80, and we are going to do 2 different color options. We are currently working on the design for this year, and will post it as soon as we have it. We will not order any extras, so if you want one, YOU MUST FILL OUT THE PRE ORDER FORM. You will not be charged until the hoodie comes in, which will probably be in 2-3 weeks, at which point we will bag and sort all hoodies, put your name on it, and get it to the gym you requested.
Monday Warm Up: 7 min AMRAP 150m Row :30 Jump Rope 10 Walking Plate Lunge with Twist (10/5) Strength/Skill: 14 min EMOM Evens: 8-10 Back Rack Reverse Lunges Odds: 4-6 Barbell Roll-outs as slow as possible WOD: 100 Doubles or 200 Singles 75 cal Row 50 Dumbbell Step-ups (35/25)  Uptown 10 am-12 pm
UPDATE: Downtown 5pm-6pm is CANCELLED, coach Demian had a mechanical issue with his ride, and cannot make it back. We are sorry for the inconveniance Saturday Warm Up: Coach's Choice WOD: "Tailpipe" 3 Rounds Row 250m while partner is holding 2 kettle bells in the front rack handles touching Rest 10 min 7 Rounds, alternating every :45 sec Burpee Box Jump Over Score is combined 1st round + lowest round  Friday Warm Up: 6-7 min AMRAP :30 Jump Rope 10 Burpees 10 KBS (16/12) Strength/Skill: 5 sets every :90 4-6 Dumbbell Bench Press 3 High Box Jumps Build in weight and height WOD: 3 Rounds 40 Double Unders 30 Abmat Sit-ups 20 KBS (32kg/24kg) 10 HSPU (scale to Tuck Jumps/HR Push-ups)  HAPPY THANKSGIVING! Downtown 8am-10am Classes Midcity 7 am and 10 am Uptown 10 am  Wednesday Warm Up: 6-7 min AMRAP 200m Row 5 HPC barbell :30 HS Hold 10 Banded Good Mornings Strength/Skill: 7 Sets of 1 Clean (power or squat) every 1:30 Build to a max WOD: 15-12-9 Clean and Jerk (135/95) CTB Pull-up/Pull-up/Ring Row  Tuesday Warm Up: 6-7 min AMRAP 100m Run 1 length High Knees 1 length Butt Kicks :30 Dead Hang Strength/Skill: Every :90 for 4 Sets A1 8-10 Toes to Bar A2 4-6 Strict Pull-ups/Weighted WOD: 800m Run x 3, rest 3:00 (scale distance to 600/400 when needed) During rest complete 3-5 rope climbs or 6-10 rope walks  Monday Warm Up: 7 min AMRAP 10 Burpees 5 Barbell Thrusters with :30 hold at top 1:00 Squat Strength/Skill: Back Squat 5-5-5-3-3-3-1 Complete a set every 2 minutes Build per each set, start 1st set at 65% WOD: 3 Rounds for Time 500m Row 21 Burpees 12 Thrusters (95/65)  |
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June 2023
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