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Siteplicity
330lb Power Snatch….  [youtube=http://www.youtube.com/watch?v=m5YvKrjGtPM] A.  Power Snatch – 5 x 2 w/90 Sec Rest  B.  20 Minute AMRAP  5 x Power Snatch @ 135lb/95lb  200M Run  10 x Burpee  C.  3 x 15 – Back Extensions   -Post results under comments  
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A.  Weighted Pull-ups – 3 x ME   B.  7 Rounds AFAP:  10 x Pull-ups  10 x Wallballs @ 20lb/14lb  C.  Mobility  -Post results under comments  
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A.  Take 15 minutes to establish a 1 rep max OHS B.  Nancy 5 Rounds for time: 400M Run 15 x OHS @ 95lb/65lb C.  3 Sets of  20 x Russian Twists  20 x Divers  -Post results under comments  
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Jeanne – “In exactly 1 year I lost 110 pounds and 8 clothing sizes, but more importantly these are the conditions I suffered from a year ago that I no longer have: prediabetes, metabolic syndrome, sleep apnea, high blood pressure, high cholesterol, depression, chronic fatigue, adrenal fatigue, and pain from a ‘permanent’ injury. A year...
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A.  2-Position Clean – (5 x 1) – Demo Video  B.  Back Squat – 1 x 20 UB (5lb Increase from previous week)   C.  16 sets (Alternate between both movements, ex:  Squats, Mountain Climbers, Squats…)  20 Seconds on, 10 Seconds off  -Air Squats  -Mountain Climbers  Right and left mountain climber constitutes as one rep,...
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-Community workout starts at 12 pm – 1:30 pm.  There will be no classes at 11am due to the community workout.   A.  Fight Gone Bad   3 Rounds of:   1 x Min of Wallballs @ 20lb/14lb  1 x Min of Russian Swings @ 1.5 pood/1pood  1 x Min of Push Presses @ 75lb/55lb ...
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A.  10 Minutes of Alternating TGU – (Med –  Heavy)  B1. Nate 20 Minute AMRAP  2 x Muscle-ups  4 x HSPU  8 x American Swings @ 2 pood/1.5 pood   or…  B2.   4 x Strict Chin-ups  6 x Thrusters @ 95lb/65lb 8 x American Swings @ 2 pood/1.5 pood  -Post results under comments  ...
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A.  15 Minutes of skill work  B.  For 20 Minutes:   On the Odd minute – 10 Pull-ups  On the Even minute – 10 Burpees  C.  100 x Hollow rocks  -Post results under comments  
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A.  Take 15 minutes to establish a 5 rep Max Front Squats   B.  Back Squat – 1 x 20 (5 lb increase from the previous week)  C.  10 Minute AMRAP  200M Run  10 x Push Press @ 95lb/65lb  10 x Toes to bar  -Post results under comments  
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-We have 4 open spots left for the June 2nd Community workout!  Workout starts at 12 pm – 1:30 pm, reserve your spot by contacting Matt at [email protected]  –Have you been to a kettlebell class yet?   Classes are on Tuesdays and Thursdays at 5:30 pm in the Progression room.  Our kettlebell classes are a...
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