bse

Function:

 

Teams of 2 alt movements to complete 10 rounds of:

7 deadlift 225/155
14 ttb
21 box jumps 24/20 

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late 8

Function:

Emom 9 min
1 tempo front squat 52×0 

12min amrap
6 strict hspu (sub hr pushups)
9 dumbbell thrusters 50/35
12 ctb pullups (sub jumping)

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fff

Function:

30min for quality
2min cardio
10 lateral box step ups /side
10 db upright row/ side 

20 banded good morning 

30 sec side plank /side

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7.5

Function:

Every 90 sec for 9min
1  pause power snatch (jof, above knee, catch, 2 sec each)
1 power snatch 

 

Amrap 3
9/6 cal bike
12 power snatch 75/55 (WP 95/65, 115/75, 135/95)

Rest 3

Amrap 3
9/6 cal bike
8 power snatch 95/65

Rest 3

Amrap 3
9/6 cal bike
4 power snatch 115/75

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LC

Function:

 Every 90 sec for 9 min
1 pause power clean (jof, above knee, catch, 2 sec each)
1 power clean 

3 rounds
400m run
10 power clean 135/95 (wp 155,105)
400m run
10 shoulder to oh

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TB

Function:

Back squat 6×3@80%

10min amrap
40 double unders (sub 80 singles)
30 air squats
20 alt db snatches 50/35

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gym closed sunday dec 1st

Function:

olympic lifting class and open gym hours canceled today. Enjoy time with family and friends!

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turkey hangover

Function:

For time:

600m run
75 situps
600m run
50 back squats 135/95
600m run
75 situps 

 

3 rounds not for time:
30 sec wall facing HS hold
40 sec squat hold w/kettlebell
50 sec sorenson hold 

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Happy Thanksgiving

Function:

20min amrap
3 muscle ups (sub 5 pullups)
5 strict HSPU (sub 10 hr pushups)
15 kettlebell swings 70/53

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pom pom

Function:

12min to find Heavy double snatch (fun 5×5 hang power snatch)

 

Amrap 15 

15 ohs 95/65
30 double unders
15 deadlift
30 double unders

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