Great news, everybody! Our gracious building owners have upgraded our recycling program so we will be happy to have your RECYCLABLE plastic bottles back in the gym. Please be courteous and place your bottles in the recycling bin and don’t leave them laying around.
Snatch 3×3
Power snatch 2×2
Kb complex
Goblet Squats
1 Arm Push Press /side
1 Legged Rows /side
Half getups /side


December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12


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