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MONDAY – APRIL 22ND, 2019

Strict Press 2-2–2-2-2 16 Min Alternating EMOM1) 6 Box Step Overs 50/35 (only 1 dumbbell) 2) 8 Burpees 3) 10 Pull-Ups 4) 12 Alternating Step Back Goblet Lunges w/ Kettlebell 53/35 Cash Out30 Candle Sticks 

GOOD FRIDAY – APRIL 19TH, 2019

Good Friday Hours6am, 11am, 12pm, 3:30pmHave a great Easter weekend! Skill WorkMuscle-Up/Pull-Up 8 Min EMOM 1-2 Muscle-Ups For TimeIn Teams of 2 50 Power Cleans 135/9550 Handstand Push-Ups50 Power Snatches50 Bar Muscle-Ups (Scale 50 Chest-To-Bar or Pull-Ups then 50 Dips)

THURSDAY – APRIL 18TH, 2019

Good Friday Hours 6am, 11am, 12pm, 3:30pm Have a great Easter weekend! ReviewTurkish Get-UpRowing 24 Min Alternating EMOM1) 2 Turkish Get-Ups 53/35 2) 7 Toe-To-Bar3) 12/10 Calorie Row  4) Rest (If more than 10 ppl start 2 groups with 2… Read more »

WEDNESDAY – APRIL 17TH, 2019

Good Friday Hours6am, 11am, 12pm, 3:30pmHave a great Easter weekend! 5 Rounds For Time 400m Run 12 Deadlifts 95/659 Power Snatches 6 Overhead Squats Cash Out 3×1 Min Straight Out Plate Hold

MONDAY – APRIL 15TH, 2019

Front Squats 3-3-3-3w/ 3 Sec hold in bottom under tension, do not bounce out of bottom 50 Man MakersNot For Time (20 Min Time Cap) (Keep good form do not let your body twist on the row)https://www.youtube.com/watch?v=iMNnvhg1JcM Cash Out3 x… Read more »

FRIDAY – APRIL 12TH, 2019

Final week of the 2019 Transformation Challenge Book your final BCA test with Megan. Baseline is scheduled for Friday. Back Squat 20 Min to find a Heavy Back Squat (15 Min for lunch classes) 2019 Transformation Challenge Baseline Workout 4… Read more »

THURSDAY – APRIL 11TH, 2019

Final week of the 2019 Transformation Challenge Book your final BCA test with Megan. Baseline is scheduled for Friday. 10 Min E2MOM 1 Full Snatch From The Floor + 3 Overhead Squats 6 Min Alternating EMOM 1) Max Hang Power… Read more »

WEDNESDAY – APRIL 10TH, 2019

Final week of the 2019 Transformation Challenge Book your final BCA test with Megan. Baseline is scheduled for Friday. 24 Min EMOM 1) 15 Kettlebell Swings 53/35 2) 30 Double Unders 3) 12/10 Calorie Row 4) Rest (If more than… Read more »

TUESDAY – APRIL 9TH, 2019

Final week of the 2019 Transformation Challenge Book your final BCA test with Megan. Baseline is scheduled for Friday. 10 Min EMOM 5 Bent Over Row + 5 Romanian Deadlifts (same weight same min) 3 Rounds For Time: 25 Burpess… Read more »