Tuesday  Row 1000 100′ Oh Plate Lunge 45/35/25 30 Push ups 30 Sit ups Row 750 100′ oh Plate Lunge 25 Push ups 25 Sit ups Row 500 100′ Plate Lunge  20 Push ups 20 Sit ups Row 250 100′ Plate Lunge  15 Push ups 15 Sit ups

Monday  A.  10-11 Minutes Pistol work B.  Front Squat: Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 70% Set 3 – 5 reps @ 75% Set 4 – 5 reps @ 75% C.  4 Rounds  10 Box Jumps 15 Kettlebell Swings  35 Double Unders

Sunday  No Yoga Today Power Clean + Clean 1 Set 2 Reps @ 60% 1 Set 2 Reps @ 70% 1 Set 2 Reps @ 75% 4 Sets 1 Rep @ 80% Jerk 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 80% 2…

Saturday  Take 8-10 minutes to roll out t-spine, glutes, and hamstrings Then, Three sets of: 20 Banded Hamstring Curls 10 sit ups Then Row x 6-8 minutes at a very light pace A.  EMOTM 6 minutes  Push-Press x 2 reps building  B. 4 Rounds  5 suicides @1= 10,20,30,40,50 50 Double-Unders  8-10 Strict Pull-Ups  / negatives…

Friday Open wod 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155lb. 55 wall-ball shots, 20-10′. 14-9′ 55-calorie row 55 handstand push-ups

Thursday A.  Bench Press 6@50% 5@55% 4@60% 3@65% 2@70% B.   20 minute AMRAP  50 Cal Row / 35 Cal bike  40 Double Unders 30 Wall Balls 20 V ups  10 Push ups

Wednesday  A.  2 Rounds not for time  Light DB Single Arm Strict Press x 5 reps each arm Light DB Single Arm Push Press x 5 reps per arm Light DB Goblet Squats x 10 reps Light DBThruster x 5 reps B.  10-15 minutes of ring Muscle up work Every 2 minutes, for 12 minutes,…

Tuesday  SNOW DAY!!! All classes canceled 

Tuesday  A.  Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 6 reps @ 75% Set 5 – 6 reps @ 80% B.  15 Minute AMRAP  12 Kettlebell Swings  12  Push ups 13 sit ups  GHD/abmat  12 back…

Monday  A. EMOTM for 3 minutes 1 Muscle Clean  Followed by Every 2 minutes, for 12 minutes Clean from 2″ below knees  Set 1-2 – 70-75% Set 3-4 – 75-80% Set 5-6 – 80-85% Followed by  EMOTM for 3 minutes 1 Clean Pulls @ 95-100% B.  3 Rounds  Row 250 meters 10  Thrusters 115/75  95/65…

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