Sunday, Nov. 21st

Nov 20, 2021
1 min read

“DECK OF CARDS”

♠️❤️♣️♦️= movements,

we go thru entire deck. i.e. ❤️= Sit ups, the jack = do 10 Situps

we may have 2 teams, losers=30 burpees

*we will pick movements out of a hopper

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

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Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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