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Thursday, May 29 2025

Strength: 3 Sets

Bench Press x 6 reps

Superset: DB Row x 8 reps per side

Part 2: 3 Sets

Ring Dips x 10 reps

Superset: Dumbbell Flys x 12 reps

Metcon: For Time

800 Meter Row/Run/Ski

50 Walking Lunges 70/53

40 Toes to Bar

Goal Time: <10 min

Time Cap: 13 min

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Saturday, May 24 2025

Happy Memorial Day weekend!

Class Schedule: Saturday & Sunday 9:00am only.

We will be closed Monday.

Metcon: “Murph”

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed.

If you’ve got a 14/20-lb vest or body armor, wear it.

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Thursday, May 22 2025

Strength: 4 Sets

Close-grip Bench Press x 6-8 reps

Superset: Banded Tricep Push-downs x 20-25 reps

Part 2: 3 Sets

Push-ups (weighted or banded) x 12 reps

Superset: Arnold Press x 10 reps

Metcon: AMRAP 8

2 Ring Dips

4 Toes to Bar

6 Wall Balls 20/14

8 KB Swings

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Tuesday, May 20 2025

Strength: 5 Sets

Back Squat x 4 reps @80%

Superset: Romanian Deadlifts x 8 reps

Part 2: 3 Sets

Reverse Lunges x 10 reps

Metcon: Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike, Echo Bike or Bike Erg can be used here)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS

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Monday, May 12 2025

Strength: 5 Sets

Bench Press x 4 reps @ 80%

Superset: Weighted Pull-ups x 5 reps

Part 2: 3 Sets

Weighted Sit-ups x 12 reps

Superset: DB Row x 8 reps

Metcon: 4RFT

300/250 Meter Row/Run

12 Burpees over the Barbell

9 Snatches 115/75

Goal < 12 Minutes

Time Cap – 15 Minutes

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Friday, May 16 2025

Strength: 4 Sets

Pause Front Squats x 4 reps

Superset: Push-ups x 12 reps (weighted or banded)

Part 2: 3 Sets

Bulgarian Split Squat x 8/Leg

Metcon: AMRAP 10

2 Clean + Jerks 135/95

4 Pull-ups

6 Push-ups

8 Toes to Bar

200m Run/Row/Ski

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Thursday, May 15 2025

Strength: 4 Sets

Bench Press x 8 reps

Superset: DB Row x 10 reps

Part 2: 3 Sets

Dips x 10-12 reps

Superset: Lateral Raises x 12-15 reps

Metcon: EMOM 15

Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)

Minute 2 – 12/8 Calorie Assault Bike

Minute 3 – 14 Double Dumbbell Walking Lunges 50/35

Minute 4 – 12/8 Calorie Row

Minute 5 – 15 Heavy Kettlebell Swings

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Wednesday, May 14 2025

Strength: Five sets of:

Strict Press x 3 reps @ 70-75%

Rest 90 seconds

Metcon: For time:

400 Meter Run

21 Handstand Push-Ups

400 Meter Run

15 Handstand Push-Ups

400 Meter Run

9 Handstand Push-Ups

400 Meter Run

3 Handstand Push-Ups

Goal < 14 Minutes

Cap – 17 Minutes

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Monday, May 12 2025

Strength: 5 Sets

Bench Press x 4 reps @ 80%

Superset: Weighted Pull-ups x 5 reps

Part 2: 3 Sets

Weighted Sit-ups x 12 reps

Superset: DB Row x 8 reps

Metcon: 5 Sets for times:

50 Double Unders

5 Power Cleans @ 205/135

Rest 60 seconds after each set

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Friday, May 9 2025

Normal class schedule Saturday morning, May 10th.

Strength: 3 Sets

Deadlift x 3 reps @85%

Superset: 12 Cal Row

Part 2: 3 Sets

21’s

Superset: Skull Crushers

Metcon: 3RFT

15 Deadlifts 135/95

12 Front Squats

9 Push Jerks

50 Double-unders