12-6

Hang clean & jerk – build to a heavy for the day. WOD 3 rounds 1 min hang power cleans 95/65 1 min box jumps 24/20 1 min shoulder to overhead 95/65 1 min wallballs 20/14 1 min bike cals or rower Cals 1 min rest

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12-3

Work on the following complex: 1 snatch deadlift + 1 snach WOD 3 RFT: 15 TTB 15 Push Press, 95/65RX, 135/95E 15 Box Jumps, 24/20 15 OHS, 95/65rx, 135/95E

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12-2

Back Squat Find a 10 rep max WOD 5 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 4 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 3 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 2 min amrap 5 pull-ups 10 pushups 15...

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11-30

Partner WOD 24 minute amrap 10 burpee pull-ups 20 thrusters 95/65 30 front rack lunges 95/65 40 situps 50 shoulder to overhead 95/65 60 hang power cleans 95/65 70 kB swings 53/35 80 Wallballs 20/14

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11-29

7,8&9am classes only today! 20 minutes to Build to a heavy snatch for the day WOD Using 60% of today’s heavy snatch 3rds 1 min max power snatches 1 min rest 1 min OHS 1 min rest

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“Thanksgiving sampler”

8am & 9am Classes today! Friday – 7,8&9am HAPPY THANKSGIVING!!! “Thanksgiving Sampler” 5 rounds of * 5 pull-ups * 10 push-up * 15 air squats 4 rounds of * 8 handstand push-ups * 15 kettlebell swings 53/35 3 rounds of * 15 box jumps...

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11-27

Hang clean (full squat) 5×3 WOD 3 sets of: 3 min AMRAP 9/6 bike cals 6 front squats 135/95 Rest 3 min after each amrap pick up where you left off after rest

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11-26

THANKSGIVING HOURS: Thursday 8&9am Friday: 7,8,&9am 15 min Split jerk technique work *work from the rack, focus on footwork. Technique over load* WOD 21-15-9 HSPU Box jumps 24/20 KB swings 53/35

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“Quick Total”

“Quick Total” 14 minutes to find a 1rm Back Squat 14 minutes to find a 1rm strict Press 14 minutes to find a 1rm Deadlift Your score is the sum of these 3 lifts. *complete the maxes in order, if you find your 1rm before the 14min is up you...

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat