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Bounce
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AMRAP-20
In Teams of 2:
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AB 15/10
15 STO 115/75
7 T2B
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Alternate complete rounds

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L2   95/65,  Knee ups
L3   10/7,  75/35,  Wt Sit ups
T1    Same
T2/T3   AB, STO, RKBS

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Cash Out
Coach Choice 

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Winterlude 2020
We are gauging interest in our annual Winter In House Throwdown
Please see the Member’s Page post
.
MLK Holiday
Full Schedule
.

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Saturday Morning Beatdown

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From HQ with Love
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10 Strict Pull ups
20 Push ups
30 Squats
Row 2k
15 Strict Pull ups
30 Push ups
45 Squats
Row 1k
20 Strict Pull ups
40 Push ups
60 Squats
Row 500m
.
45 Minute Cap

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L2   Banded Strict Pull ups
L3   Ring Rows,  Modified Push ups,  Half the Row
T1    Same
T2/T3   Box Push ups,  Squats @ or above parallel, Half Row (AB option)

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Winterlude 2020
We are gauging interest in our annual Winter In House Throwdown
Please see the Member’s Page post
.
MLK Holiday
Full Schedule

..

.

.

Tres Leches
.
3 Rounds
1k Row
12 HSPU
20 DB DL 50/35
6 BMU
.

L2   1-2 Abmat HSPU,  35/25,  2x C2B/Pull ups
L3    Seated KB Press,  2x Banded PU/Ring Rows
T1    Same
T2/T3  AB (option),  KB Press,  KB DL/Elevated DL

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Week 8 / Day 2

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Back Squat
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1 x 20
@ 5RM – 5
.
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Ski or Run
(pick 1)
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3 x 500m /400m
Rest 2 minutes between attempts
Ski, AR or 400m route

 

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L2   5 x 5
T1    5 x 5
T2/T3   5 x 5 @ or above parallel,  AB (option)

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.
.

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Bench Press
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5 x 5
Climbing
.
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EMOM-20
.
0:00 – 10:00
12/9 AB
1-3 Muscle ups
odd/even
.
11:00 – 20:00
:20 V-Sits into :20 Bicycles
:40 Plank
odd/even

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L2   10/7,  3-9 C2B/PUs/Progressions
T1   Same
T2/T3  Push Press,  AB/Ring Rows,  Ball Slams/Step up

.

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Made with Real Cocoa
.
Row 1k
12 C&J 135/95
AB 1.5/1 Miles
12 C&J
Row 1k
12  C&J
AB 1.5/1 Miles

..
L2   Scale C&J
T1    Same
T2/T3   Hang Cleans

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Week 8 / Day 1

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.
.
Back Squat
1 x 20 @ 5RM – 10
.
.
Double Vision
(wodapalooza – modified)
.
In Teams of 2:
75 BBJO 24/20
100 DB Snatch 50/35
75 T2B
.
1w / 1r
12 min cap

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L2   5 x 5 Climbing,  Burpees Step Over,  Scale DB,  Knee ups/Wt Sit ups
T1    5 x 5
T2/T3  5 x 5 @ or above parallel,  Modified Burpees w/ Step up,  RKBS,  Ring Rows

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.
.

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Strapped for Time
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0:00 – 20:00
21-18-15-12-9
DB Pw Cleans 50/35
Cal Row
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20:00 – 23:00
Devil Press

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L2   Scale DB accordingly
T1    Same
T2/T3  21-15-9:  Hang Cleans w/ barbell,  AB (option),  Modified Burpees

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Saturday Morning Beatdown

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Consequence of Society
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400m
21-15-9
OHS 95/65
Lat Burpee
.
800m
.
21-15-9
Hang Pw Snatch
Pull ups
400m

.

.
..

Scary Pool Party
.
3 Rounds
1k Row
25 Box Jumps 24/20
20 DB DL 50/35
15 T2B

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L2   Step ups,  Scale KB,  Knee ups/Wt Sit ups
T1    Same
T2/T3   AB (option),  Step ups,  KB DL/Elevated DL,  RKBS

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