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MONDAY 02.24.20

By: 0

QOTD: Do you still tip if gratuity is included?

A.) “Deadliest Catch”

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

WEDNESDAY 02.19.20

By: 0

QOTD: What is  your favorite kind of apple?

 

A.) “Long Haul”

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

B.) “After Party”

*PERFORM BEFORE OR AFTER CLASS*

On the Minute x 7:
Max Effort Thrusters

Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95

MONDAY 02.17.20

By: 0

QOTD: What is your favorite sandwich?

 

A.) “Foot Locker”

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

 

B.) “After Party”

*PEFORM BEFORE OR AFTER CLASS*

Back Squat Waves

Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”
* Sets 5-11 completed “On the 1:00”
* Percentages Based on 5RM Back Squat