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Week of May 17th

Guys, this week is pretty special!


Last week we had one of our members, Jess, get married. It was awesome to see and we could not be more happy for her. This week, however we have 2 couples getting married! Daniel and Stacy, they get married this Thursday and Trev and Courtney get married this Friday.


However, Trev and Courtney are on our coaching staff so our other coaches, all of us, will be at their wedding. Having said that, our afternoon classes on Friday, the 3pm and 4:30pm, will be cancelled. You are still allowed and able to use your 24 hour access. If you do not have that set up, talk to me (Andre) sometime this week to get it set up.


Monday

Version 1 (V1)

10 Rounds For Max Reps:

-0:10 Pullups

-0:10 Rest

-0:20 Pushups

-0:20 Rest

Then,

15:00 AMRAP:

-50 Air Squats

-400m Run, at an easy pace


Version 2 (V2)

10:00 AMRAP:

-0:10 Inverted Row Hold + 6-10 Inverted Rows

-0:10 Bottom of Pushup Hold* + 6-10 Pushups

*Chest and thighs are JUST above the ground, not touching

Then,

15:00 AMRAP:

-20 Heels elevated Goblet Squats, 0:03 down and 0:03 up

-5 Calorie Bike, legs only + 5 Calorie Bike, arms and legs


Tuesday

V1

Every 2:30 for 7 Sets (17:30):

-1 Power Jerk + 1 Split Jerk


V2

Every 2:30 for 7 Sets (17:30):

-5 Tempo Barbell Z-Press, heavy, 0:03 down and 0:03 up

-10 Double DB Floor Press IN A HOLLOW BODY POSITION


Wednesday

V1 & V2

0:00-8:00:

-1200m Run

-Max Front Squats w/ remaining time

8:00-10:00:

-Rest

10:00-18:00:

-1500m/1300m Row

-Max Box Jumps w/ remaining time

18:00-20:00:

-3000m/2500m Bike

-Max Double KB Front Squats w/ remaining time


Thursday

V1

Every 1:30 for 6 Sets (9:00):

-1 3-Position Power Clean


12:00 AMRAP:

-Max Dips

-5 Power Cleans, 65-70% of above weight


V2

Every 1:30 for 6 Sets (9:00):

Odd Rounds:

-5 Tempo Sumo Deadlifts

Even Rounds:

-8 Tempo Bent Over Rows

-15 Band Pull-aparts


12:00 AMRAP:

-Max Dips/Bench Dips*

-Max Diamond Pushups*

-15 Unbroken KB Swings, heavy

*if you pause or take a break, you're done for that set


Friday

TBA



Saturday

20:00 AMRAP w/ a partner:

-10 Push Jerks

-20 WallBalls

-40 Double Unders


Congrats again, Jess!

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