Classes: 6am & 5:30pm<\/p>\n\n\n\n
*** SCHEDULE FOR THIS WEEK ***<\/p>\n\n\n\n
Wednesday – 6am & 8:30am ONLY<\/p>\n\n\n\n
Thursday – 8:30am ONLY<\/p>\n\n\n\n
Friday – 6am & 4:15pm<\/p>\n\n\n\n
Saturday – 8:30am ONLY<\/p>\n\n\n\n
A. Warmup 10:00 tapout<\/p>\n\n\n\n
2-3 rds of:<\/p>\n\n\n\n
8 cal bike<\/p>\n\n\n\n
8 hang power cleans (empty bb)<\/p>\n\n\n\n
8 front squats<\/p>\n\n\n\n
8 c&d’s<\/p>\n\n\n\n
8 ring rows<\/p>\n\n\n\n
B. 3 rounds for time:<\/p>\n\n\n\n
50 air squats to a medball<\/p>\n\n\n\n
7 burpee pull-ups<\/p>\n\n\n\n
10 power cleans 155\/110<\/p>\n\n\n\n
B. Every 3 min for 15 min:<\/p>\n\n\n\n
10\/side single arm db RDL<\/p>\n\n\n\n
10 bench press<\/p>\n","protected":false},"excerpt":{"rendered":"
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