attwpbNov 9, 20201 min readTuesday 11.10.20"Semper Fidelis."Pre-Class:1:00 Frog Stretch1:00 Banded Hamstring Stretch Each Side1:00 Calf Stretch Each SideWarm Up:3 Rounds500m Bike250m Row1 Lap RunIn teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:12/9 Calories of Rowing9 Deadlifts (155/105 lbs)6 Hang Power Cleans (155/105 lbs)
"Semper Fidelis."Pre-Class:1:00 Frog Stretch1:00 Banded Hamstring Stretch Each Side1:00 Calf Stretch Each SideWarm Up:3 Rounds500m Bike250m Row1 Lap RunIn teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:12/9 Calories of Rowing9 Deadlifts (155/105 lbs)6 Hang Power Cleans (155/105 lbs)
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a