Announcements:
A. MoveFree @9a side 2! Join us and spread the word about our new class!
B. Weightlifting class – 6:30p, side 2
C. Community announcements coming your way soon!
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A. Front SqT
1RM with :3 second pause in hole
B. Map training (options) @70-80%
Amrap 12
60’ bear crawl
1 wall walk
60’ walking lunge
1 clean and jerk 70-75%
60 DU / singles
OR
AMRAP 12
15/12 cal bike
12 box jumps (step down)
9 t2b
6 Kipping hspu / hand release pushups
30′ plate push
Work
600m Row + 18 burpees over the rower ;
Rest 2:30-3 min x 4-5 rds
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Post class:
Gymnastics:
A. 10-15 min of Freestanding HS Work
B. HS wall: side lateral walks: 10’ one way, 10’ the other; rest x 5 sets
C. Weighted Ring Rows : 6 x 5
–
BECOMPLETE:
1. Glute Ham raises x 6-8 reps x 4-5 sets
2. Single leg single arm straight leg deadlift x 6 reps each side x 4 sets each side
3. Weighted side step x 40′ + same side 10 lateral step ups. Complete 5 sets of this superset on each side.
4. Static split positions stretching. Accumulate 4 min in each split position.
5. Crossover symmetry or = to shoulder prehab work
Announcement:
A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.
B. Normal Schedule today
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Function:
A. Zombie SqTs – 3-5 rep at 33X1 x 6-7 working sets 
B. Running clock
50/40 cal bike
30 alt dB SqT cleans 35/20
20 burpee pull-ups
Rest 3-4 minutes
40/32 cal bike
20 alt dB SqT clean 50/35
10 burpee pull-ups
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Post class:
BECOMPLETE:
1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs
2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.
3. Weighted Sled Side step x 30’ x 6 sets each side
4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets
5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks
6. crossover Symmetry or equal shoulder prehab work
Monday Wed Friday – 9a. Join us!
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A. Deadlift : 3-3-3-3-3 @31X1
B. Afap
50/40 cal bike
40 ghd sit-ups / weighted sit-ups
30 heavy wall balls
200′ dB front rack lunge
100 du
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Post class
BECOMPLETE:
1. Front Rack Single Leg SqT’s: 6 reps x 6 sets; rest 1 in between
2. Single Leg barbell Hip Thrusters 10 reps each side x 4 sets
– not for big weight as much as recovery and quality of movement. Prehab
3. Lunge Position Single Arm Press x 6 reps each side x 4 sets
4. Push-up x 10 rep at 41X1 + Barbell Row x 12 reps; rest 1-2 min x 4 sets
5. supersets: bent over DB double row x 10 + 15 db rear flys’ x 4 sets
6. Crossover symmetry protocol
Function:
A. Back Rack Single Leg SqT
6 reps at 30X1 each side x 6-8 sets each side. Rest 1-2 min between sets
B. 7 rds for time:
10 goblet squats
5 strict pull-ups
10 burpees over bar
Team
A. 4 deadlifts + 3 hang clean + 2 jerks
To max in 15 min
B. AMRAP 8
1:1 alt
5 box jump overs 24/20 (clear box completely for up scale workout)
3 devils press
10m HS walk / 60′ bear crawl
Rest 2-3
C. AFAP
100.80 cal bike
50 synchro wall balls
50 synchro abmat situps
100 kb swings 70.53
Announcements:
A. Weightlifting tonight at 6:30p, side 2.
Programming is . . .
Hang clean and jerk ladder
6 rep
5 rep
4 rep
3 rep
2 rep
+
Front SqT
1RM with :4 second pause
+
30-40′ Yoke walk x 5-6 working sets – superset with bent over barbell rows, 5-6 heavy reps
B. Our new class MOVEFREE is back today, 9a. Mon, Wed, Friday. Free for first two weeks to. Invite friends , family etc
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Function:
Gymnastics:
A. AMRAP 10 for movement > intensity
2 wall walls
5 strict t2b / knee tucks
10 alt single leg squats (to box)
1 rope climb / 5-6 strict pull-ups
Conditioning:
A. MAP Training
Amrap 20 @70-80 sustainability
15 Russian kb swings 53/35
15 box jumps 24/20 – step down
15/12 cal row
15 wall balls 20/14 to 10’
15 abmat sit-ups
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Peter
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Fitness / Function:
A. Snatch grip deadlift – 5rm
-16-18 min
B. Emom x 20
Minute 1: 25 Du / 50 single + 10 alt hang db snatch
Minute 2: 15 / 12 cal bike
Minute 3: max 10m shuttle sandbag runs / regular 10m shuttles
Minute 4: 6-8 burpee c2b pull-ups
– modify accordingly.
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Post class:
B. Ski / c2
27 cal ski
55 c2 bike
24 cal ski
48 cal c2
21 cal ski
42 cal c2
15 cal ski
30 cal c2
9 cal Ski
18 cal c2
Performance:
A. Back Squat – 5RM + 1×5 @90%
– building on last week
B. 21-18-15-12-9
DB Squat Cleans 50.35’s
Kipping HSPU / DB push press
Row (cal)
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Post class
Becomplete
A. 800m run d 5; rest 2 min
Coach Mat
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Announcements:
A. Sunday Night is our celebration / holiday party at The Fuse. Click HERE to view the FB event page. Join us and click attending so we have a head count. +1 in the comments on page if bringing a significant other.
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Function / Fitness:
A. Back SqT : 5RM w/ 5 second pause each rep
Or
A. DB Suitcase single leg squats x 6-8 reps x 6 sets each leg
B. Amrap 10
60 double Unders
15 thrusters 35/20
15 pull-ups
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Post class:
Becomplete:
1. Hip barbell bridges 3 x 12
2. Ring row x 5 reps at 41X1 x 4 sets
3. DB rear bent over fly + row x 10 reps x 3 sets
4. DB rotator cuff external rotation ; 10 reps x 3 sets each side
5. 3 rds of, 20 vups + 1 min Sorensen hold + :30 bridge hold + 1 min split static stretch
6. Waiters carry x 60′ x 5 sets each arm
7. Crossover symmetry
