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MONDAY 12 Min EMOM: Even- 2 Sumo DL Odd- 10/10 Sec Opposite Planks 3 RFT -10 Power Snatches -20 Box Overs -50 DU TUESDAY 10 Min EMOM: Even- 6 Bench Press @60-70% Odd- 10/10 Dumbbell rows 3x500m [...]

Hey Sharks! Here is our Thanksgiving Schedule for next week. If you have any questions let us know! Wednesday, Nov 22 5:30, 8:30, Noon, 5, 6pm (NO 7PM) TURKEY DAY! Wobble before you Gobble [...]

MONDAY 10 Min Emom: Even- 3 Sumo DL Odd- 15/15 T-Planks   For Time -20 WB -20 DU -20 Push ups -20 Box Overs -Run 200m -20 Box Overs -20 Push ups -20 DU -20 WB TUESDAY 4 Sets: -20/20m OH [...]

MONDAY 10 Min EMOM: Even- 4 Sumo Deadlifts (go by feel) Odd- 30 Sec Plank Hold 5 RFT -Run 200m -9 Thrusters P:(42/30) F:(35/25) TUESDAY Every 2:30 x5 Sets: -Pause Speed Bench x5 @60-70% -8 [...]

MONDAY 10 Min EMOM: Even- 5 Power Cleans @60-70% Odd- 20m/20m SA Farmers Carry 10min AMRAP -10 HPC P:(60/40) F:(42/30) -15 Push ups -20 DU TUESDAY 4 Sets: -10/10 Bottoms Up Press -30 Sec Bar Hang [...]

MONDAY 4 Sets: -20m/20m Waiter Walk -20 Band Pull-a-parts -10 Abwheels w/ Bar   “Bruce” For time: -Run 800m -50 Wall Balls -25 Pull-ups -Run 600m -30 Wall Balls -15 Pull-ups -Run [...]

MONDAY 8 Min EMOM: Even- 8 Back Squats @70-80% of 8RM Odd- Farmers Carry x1 Trip 15-12-9-6-3 -Front Squats P:(70/45) F:(52/30) -Burpees TUESDAY 10 Min EMOM: Even- 3 Power Cleans @70-80% Odd- 20 [...]

Nice job to everyone during the last cycle we just finished up! We saw a ton of improvement from people and a lot of PR’s! Let’s carry that over to this cycle coming up!   MONDAY [...]

MONDAY For Time: -200m Run w/ Sledge Hammer -10/10 Sledge Hits -20m Tire Flip -20m Sled Push (60/40) -20m Sled Rope Pull TUESDAY 15 Min to Find 1RM Snatch Row 600m For Time WEDNESDAY 15 Min to [...]

MONDAY Bench Press- 4×1 @90-100% Rest 2 Min   5min AMRAP -6 Burpees -7 Front Squats P:(62/42) F:(42/30)   TUESDAY Running Clock 0-10min 3 Rounds -Run 200m -12 Push Ups -16 WB [...]