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Monday 6 2020

CLOSED

 

Tuesday 7, 2020

Party This Sat, Jan 11 @ Chloé Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

a. Barbell Hip Thrust; 10X0; 5-4-3-2-1 X 3; 0:10 btwn clusters, 2:00 b1. Split Stance Single Arm DB Press; 20X1; 8-12/side X 3; 0:30/ 0:30 b2. Single Leg DB RDL; 3011; 12-16 alt X 3; 0:60

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12:00 EMOM min 1: 10-15 Dual KB DL min 2: 8-12 Strict Dips min 3: 20-40 DU + Standing French Press; 20X1; 10-15 X 3; rest as needed

 

Wednesday 8, 2020

Party This Sat, Jan 11 @ Chloé Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

Power Clean, Squat Clean, Power Clean; 8 sets; every 0:90

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3 sets EVEN: 0:30 Bike for Cals 0:30 Rest 2:00 rest 3 sets EVEN: 0:30 Alt Step Ups 0:30 rest 2:00 rest 3 sets EVEN: 0:30 Row for Cals 0:30 Rest 2:00 rest 3 sets EVEN: 0:30 Russian KBS 0:30 rest

 

Thursday 9, 2020

Party This Sat, Jan 11 @ Chloé Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

Mobility - Scaps

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 (very easy) 2:00 Bike 2:00 Row 2:00 of: 0:30/side Side Plank 0:30/side Single Leg Glute Bridge

Friday 10, 2020

Party This Sat, Jan 11 @ Chloé Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

a. Backrack Rev Lunge; 12/side X 3; 0:60/0:60 b1. 3pt DB Row, 30X0; 7-10/side X 3; 0:30/0:30 b2. Wide Stance Good Morning; 3010; 9-12 X 3; 0:60

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5 sets: 5-10 Unbkn C2B 0:30 rest 8-10 Fr Squats, light/mod 0:60 rest + 50 Plank/Pushup March

 

Saturday 11, 2020

Party This Sat, Jan 11 @ Chloé Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

Hang Power Snatch; 2 X 8 sets; every 0:90

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PARTNER WORKOUT: 3 rds: 800m Relay (400m each) 40 DL, moderate 20 HSPU *run as specified, parition the rest as needed

 

Sunday 12, 2020

REST DAY!

 



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