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Posts Tagged:fitness

Wednesday!!!

New MOVEMENT ALERT!!! We have a different mix today and on one more note make sure you bend your legs on all your toes to bar or else you might catch some pull up bar to your shins!!! 50-40-30-20: No Push-Up Burpees Toes to Bar Push Press (45/35)

Tuesday!!!

We are working some of that soreness out from Murph with this cardio powered workout. We will have to group classes today. One at 9 AM and one at 6:30 PM!! We will be back to normal schedule Wednesday morning. For Time: 150 DU’s 30 Burpees 500m Row 300 Singles 30 Burpees 400m Run

Monday!!!

Today we will only have one group class at 8:30 AM!!! Lets get nice and sweaty before all the festivities tonight!   “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run **You are allowed to break up all your pull-ups, push-ups and squats into manageable sets!!!** **I recommend mimicking “Cindy” for…

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Friday!!!

We are finishing up this week with another fun EMOM!!!   20 Min. EMOM: 1: 10 Pull-Ups 2: 60 DU’s 3: 10 HSPU 4: 100m Run **900 Reps!!!**

Thursday!!!

We will be moving some weights today!!! The kettlebell swings today are American style!!!   For Time: 50 KB. Swings (35/26) 40 DB. Push Press (45’s/25’s) 30 Wall Balls (20/14)

Wednesday!!!

This one is going to be tough, but a sprint!!! For the dumbbell power cleans you will need a dumbbell for each hand.   3 Rounds: 250m Row 10 DB. Power Cleans (45/25) 18 Sit-Ups

Tuesday!!!

We are in for some endurance work TODAY!!!! This workout is a total of six rounds at the end, so are here for the long-haul!!   30 Min. EMOM: 1: 10 Med. Ball Cleans (20/14) 2: 15/12 Cal. Row 3: 10 Burpees 4: 24 DB. Reverse Lunges (20/10) 5: 60 Singles **714 Male** **696 Female**

Monday!!!

This should be a pretty sweet and short gasser to get us ready for this FUN week!!!   16 Min. EMOM: 1: 1 Farmer’s Carry (62/35) 2: 16 Ring Rows 3: 16 GHD Sit-Ups 4: 16 Uneven Push-Ups **196 Reps!!!**

Friday!!!

We are keeping things just a little spicy today! You will need to have one dumbbell on each for the thrusters!   12 Min. E3MOM [4 RDS]: 150m Run 10 DB. Thrusters (40/20)

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