STRENGTH
EVERY :90 X 8 ROUNDS
1 SQUAT CLEAN + 3 FRONT SQUATS BUILDING
WORKOUT
3RFT
400M SUITCASE CARRY
25 KBS
25 GOBLET SQUATS #53/35,
1 KB
STRENGTH EMOM 15
1- 10 BARBELL HIP THRUSTS*
2- 15 RUSSIAN KBS
3- 7/7 SINGLE LEG RDL
*BUILD IN WEIGHT
CONDITIONING
"ANNIE"
FOR TIME
50-40-30-20-10
DOUBLE UNDERS
CONDITIONING
AMRAP 15
5 DEADLIFTS
10 OHS
15 TOES TO BAR
#95/65
IMMEDIATELY INTO...
6 MINUTES TO ESTABLISH
HEAVIEST COMPLEX
STRENGTH
EVERY 2:00 X 5
10 DB HANG CLEANS
10 DB SQUATS
CONDITIONING
FOR TIME
100 WALLBALLS
100 BOX JUMP OVERS
100/80 CAL ROW
STRENGTH
TEMPO BENCH PRESS
5X2 @ 31X1 START AT 80-85% AND BUILD
WORKOUT
EVERY 3:00 X 5
40 DOUBLE UNDERS
10 SHOULDER TO OH #115/75
10 BURPEES OVER THE BAR
SKILL
FREE STANDING HANDSTAND PRACTICE
HEADSTAND,
CROW POSE,
ASSISTED HS,
WALL HS, ETC.
REVIEW
ROWING TECHNIQUE
THEN
WORKOUT FOR TIME
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“Max has been part of our Pre-Teens program for almost 7 months now, and has been such a great addition to our community! Max first joined us on a “family day” at the gym and he was nervous, but excited to try something new.
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CARMEN
"My fellow cap queen! Ugh I love having you as a part of our community. Your beautiful smile not only lights up the room but it just brings such an awesome vibe with it. You work so hard and push yourself in every class.
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"Carlos has been an amazing addition to our community. He has dived in and has kept going since August. He has not only motivated himself but has inspired his children, nieces and I know his pregnant wife can not wait to get started too. He comes in ready to work.