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RUN GROUP @ 7:00 A.M. PARTNER CLASS @ 9 A.M. Teams of two: 20 minute AMRAP 50 Wall Balls 20#/14#  (RX+=30#/20#) 100 DU 25 Box Jump Overs 100 DU 50 Calorie Row AND Bike (simultaneous) 100 DU 50 [...]

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength 7 sets of 4 Deadlift every 2 minutes Conditioning 3 Rounds* 400 m Run 12 Toes To Bar  (RX+=18) [...]

STRENGTH & CONDITIONING CLASSES Warm Up 400 meter run/500 meter row Active stretching & mobility Strength Accumulate 7 minutes in Plank position   Conditioning 10-20-30-40 Slam Ball [...]

  STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength 3 sets of 10 Dips every 3 minutes Conditioning As many reps as possible in 12 minutes: Buy in [...]

STRENGTH & CONDITIONING CLASSES Warmup 400 meter row or 500m row Active Stretching & mobility as a group Strength Front Squat 6 sets of 3 reps Lift every 2 minutes Conditioning* 4 Rounds: [...]

STRENGTH & CONDITIONING CLASSES Warmup 400m run or 500m row Active Stretching & mobility as a group Conditioning 17 minute AMRAP: 40/30 calorie Assault Bike 40 Plate Burpees 35/25 40 [...]

RUN GROUP @ 7:00 A.M. PARTNER CLASS @ 9 A.M. Teams of two for time complete: 800 meter run 10 Partner burpees (RX+=15) 50 Power Snatch (75#/55#) (RX+95#/65#) 10 Partner Burpees 50 Overhead Squat [...]

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning As many reps as possible in 15 minutes of: 7 Chest to bar pull-ups/pull-ups (RX+= MU) 7 Ball [...]

STRENGTH & CONDITIONING CLASSES Warm Up 400 meter run/500 meter row Active stretching & mobility Strength Every minute on the minute for 8 minutes of: 5 Dips, as hard as possible [...]

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Every two minutes for 12 minutes: 3 Thrusters from the rack Conditioning As many reps as possible in [...]