- Saturday, 01.21.23
Team
A. Amrap 10
3 synchro bar lateral burpees (face bar opposite sides for jump over)
200m c2 bike each (d8)
10 c&J (total) 135/93
Rest / recovery
B. 4 rds afap
30 db bench 50/35’s
45 t2b
60 double unders (each)
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Post class flush
1 min runner @70%
2 min c2 bike @60%
X 3-5 rds
- Saturday, 01.07.23
Team Saturday Announcement:
1. Our 11th year celebration get together is tomorrow night at 5p, @ Fuse Bistro. See FB event page. Join us!
2. Sunday: 9:30a weightlifting + 10:30 fitness is back.
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Team
A. Amrap 18
50/40 cal row
25 synchro wb Abmat sit-ups
12 wall walks
B. Amrap 11 – 1:1 alt
6 c2b / pull-ups etc
9 kb swings 70/53
12 alt goblet lunges
30 single unders
- Saturday, 12.10.22
Team Saturday
A.Deadlift + Clean Pull + TnG Power Clean + High Hang Power Clean + Low Hang Power Clean + TnG Power Clean ; to max in 16 min
B. Afap
100/80 cal c2 bike
40 synchro alt DB snatches 50/35
50 t2b
40 synchro alt db c&j
50 c2b / pull-ups
40 synchro alt db oh lunge (swap arms every 10 reps) - Saturday, 11.26.22
#teamsaturday
A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min
B. Amrap 18
30/25 cal c2b
20 pull-ups (c2b for tea capable)
10 synchro burpee plate hops (synchro ground and on top of plate)
50 double unders each
- Saturday, 11.12.22
Team Saturday A. Power Clean + Jerk ; to heavy single in 14 min
B. Amrap 19
600m row (300/300)
50 DU each / single
40 alt db clean and jerk 50/35
10 wall walks
- Saturday, 11.05.22
Team
A. Amrap 19
1500m c2 bike (rotate every 300m)
30 db thrusters 50/35
10 wall walks
14 db synchro snatch 50/35
Rest 2-3 min
B. Amrap 11
1:1 alt
6 hang power cleans 135/93
5 bar lateral burpees
25 double unders