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Wednesday 181128

Split Snatch Balance Left and Right-6 setsBetween sets scap around 10x and knuckle hang 30sRow for power enduranceBetween sets arch back, jefferson curl, and scorpion stretch

Tuesday 181127

Overhead Squats 75#/55#Burpees Start the first round 3-2-1x.  As long as the round takes is your rest.  Add a rep to any set each round.30 minute AMRAP

Monday 181126

Tabata Hollow RocksToes to Bar or Knees to ElbowsSit-upsRest 1 minute between Alternating Back Lunges 5×6Between sets Lat/Tri Stretch from feet 30s or Bully Stretch 2 minutes each sideReverse Hyper or GHRSissy SquatCalf Raise3 sets

Friday 181123

We will only have 9am today.  Please, check your emails so you can setup your account with our new scheduling platform, Push Press.  We will be rid of Zenplanner soon.  “Air Force”Thrusters 95#/65# 20xPower Clean 95#/65# 20xShoulder to Overhead 95#/65# 20xOverhead Squat … Read More

Thursday 181122

We will only have 9am on Thursday and Friday.  Please, check your emails so you can setup your account with our new scheduling platform, Push Press.  We will be rid of Zenplanner soon.  Person 1 works away on: Push-ups 100xSquats 200xSit-ups 300xPerson 2 … Read More

Wednesday 181121

This week our last session on Wednesday will be 5pm.  We will only have 9am on Thursday and Friday.  Please, check your emails so you can setup your account with our new scheduling platform, Push Press.  We will be rid of … Read More

Tuesday 181120

This week our last session on Wednesday will be 5pm.  We will only have 9am on Thursday and Friday.  Hand Balancing PracticeRow 250mPull-ups Max Reps Work 90s/Rest 2 minutes8 Rounds

Monday 181119

This week our last session on Wednesday will be 5pm.  We will only have 9am on Thursday and Friday.  Inchworm with Push, Lizard Crawl, Overhead Squat Walk-3 RoundsHang Squat Snatch 75#/55#Burpees15-12-9xSplit Jerk then Split Stance Shoulder Press 6×2 (Alternate stance every … Read More

Friday 181116

“The Lyon”Squat Clean 165# 7xShoulder to Overhead 165# 7xBurpee to Chest to Bar Pull-up 7xRest 2 minutes5 RoundsCapt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was … Read More