Friday Mar 8th, 2024

Saturday GS&C

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups or Strict Pull Up or Burpee Pull Up
4 HSPU or Seated DB Press
8 Kettlebell Swings

POST WORKOUT CORE 9 MIN EMOM
MIN 1: Bear Hug Hold
MIN 2: Side Plank L
MIN 3: Side Plank R

Aim to hold each position for :20-:40 seconds

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Thursday Mar 7th, 2024

Friday GS&C

Another Games workout that will be announced. Embrace the surprise and come to class ready to have fun and work hard.

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Wednesday Mar 6th, 2024

Thursday GS&C

8 MIN EMOM
3 Pause Bench (:01 at chest)

*Build Load across Sets
* Week 2 of this aim to build on previous week

Complete as many rounds as possible in 22 mins of:
30 Machine Calories
30 Sit-ups
30 Curtsy Lunges
15 Machine Calories
15 Sit-ups
10 Strict Pull-ups

STRENGTH SQUAD
Bench Press Progressive Overload & Accessories

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Tuesday Mar 5th, 2024

Wednesday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

Clean Deadlift + Hang Power Clean + Power Clean

Every 2 mins for 14 mins do:
50 Jump Ropes
5 Power Cleans, pick load

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Monday Mar 4th, 2024

Tuesday GS&C

8 MIN EMOM
3 Pause Squats (:02 in the bottom)

*Build Load across Sets
* Week 2 of this aim to build on previous week

10 rounds for time of:
3 OHS or Front Squats
6 Dumbbell Box Step-ups
9 Updown Over Bar

20 min time cap

STRENGTH SQUAD
Back Squat Progressive Overload & Accessories

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