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Tags Archives: group classes

24 Oct
0

WZA Miami Mash-up

By: sogoCF14 – category: , – October 24, 2017

Conditioning: partner option 5 Rounds – 10 Deadlifts#275/185 10 Strict HSPU 3 Rounds – 30 Pull-ups 30 WBS 1 Round – 50 T2B 50 OHS#95/65   Stretch/Skill: 4 sets – 1 T2B Roll-over, :10 hold 3 Skin-the-Cats 5 KB Roll-over Deadlif ... Continue Reading

24 Oct
0

WZA DT

By: sogoCF14 – category: , – October 24, 2017

Skill: 3 sets – 4 Cuban Curls/arm 5 Delt Raises/arm 6 Around the World T2B   Conditioning: DT 5 RFT – #155/105 12 Deadlifts 9 Hang Power Cleans 6 S2OH

22 Oct
0

WZA Week

By: sogoCF14 – category: , – October 22, 2017

Strength: OHS – 5×3 @ moderate weight   Conditioning: option 1 – AMRAP x 9min #95/65 9 Burpee Box Jump-Overs 9 Hang Power Snatches 9 Thrusters option 2 – AMRAP x 7min #115/85 7 Burpee Box Jump-Overs 7 Hang Power Snatches 7 Th ... Continue Reading

20 Oct
0

Max Out Friday

By: sogoCF14 – category: , – October 20, 2017

Strength: 1RM Front Squat   Conditioning: 5 RFT – 10/7 calories 1 Rope Climb 1 Sandbag Clean

19 Oct
0

Mobility Work

By: sogoCF14 – category: , – October 19, 2017

Mobility: 5min Foot Smash 7min IT-Band Smash 6min Shoulder Smash Stretch: Pike Butterfly Pigeon Lunge   Strength: 3 sets: 14 DB Rows 50′ Wrestle Walk 9 Tuck Jumps   Conditioning: 3 RFT – 10 Burpee Broad/Tuck Jumps 15 Ball Slams 200m ... Continue Reading