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April 18th 2019

Cardio Core today at 9am! _________________________________________________________________________________ Warm up:  Barbell Warm up (10 minutes) Strength:  Hang Power Snatch  EMOM 10 2 Hang Power Snatch start at 50-60% and build throughout the EMOM Beginners keep it...

April 17th 2019

Cardio Core tonight at 6pm! _________________________________________________________________________________________ Warm up:  2 Rounds ( 10 min cap) 50 Double Under / 100 Jump Rope 3 Hip opener + t-spine rotation (each side) 15-20 sec hanging L-sit Strength:  Split...

April 16th 2019

Cardio Core 6am! ______________________________________________________________________________________ Warm up:  2 rounds (10 min cap) 8/6 Calories 10 RDL 10 Pull-up :30 SIde plank (each side) Strength: Power Clean  Every 90 seconds for 6 rounds 3 Power Clean + 3...

April 15th 2019

Cardio Core is at 7pm tonight! _________________________________________________________________________________ Strength: Back Squat  4×3 @ 80% Superset with Pendlay Row 4×10 (AHAP) 15 min time cap Metcon:  AMRAP 13 15 Toes to bar 10 Push Jerk 115/73# 2/1...

April 14th 2019

Warm up: 2 rounds  100m Med Ball Run 2×10 Kipping Swings 3/2 Wall Walk   Skill Development:  Kipping Pull-up Advanced work on Chest to Bar or Muscle up Metcon:  5 Rounds for time 10 Push Jerk 155/103# 15 American KBS 53/35# Ca$h Out: Pick a weakness and work...