11.26.19 No Weightlifting Classes This Week!!!

There will not be any weightlifting classes this week!! If you see Tam tell her happy birthday! If anyone would like to see their own birthday workout programmed just get me your birthday and we can celebrate as a community 💪

A. Warm Up

3-4 sets NFT

Row 150m

20 Pike Shoulder Taps (feet elevated on bench)

10 Strict Crossbody Knees to Elbow

10 Calf Raises (feet on a plate) @ 30X1 Tempo

B. Conditioning

19:80 minute amrap

11 Hang Power Cleans 95/65

26 Russian Kettlebell Swings 53/35

39 Double Unders 2:1

C. Strength

Close Grip Bench Press

3 sets of 5 reps @ 32X1

*incline for challenge

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6.18.21

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6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row