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Saturday, November 11th

November 11, 2017

Push Jerk 6-6-6-6 to a 6 rep max

Band Face Pulls 12-12-12-12

then,

4 Rounds for time of:

25-Calorie Assault Bike

20-Pullups

15-S2OH (115/75)

 

*We will be having a “yard sale” at The Ville today, selling extra equipment we have from East and The Ville.  If you need something for your garage gym stop by and see what we have available. 9:00-12:00.

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

Friday, November 10th

November 10, 2017

Rest Day.

*We will be having a “yard sale” at The Ville this Saturday, selling extra equipment we have from East.  If you need something for your garage gym stop by and see what we have available. 9:00-12:00.

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

Thursday, November 9th

November 9, 2017

Hang Squat Clean 6-6-6-6 to a 6 rep max

then,

11:00 AMRAP of:

5-Squat Cleans (135/95)

7-GHD Situps

9-Box Jumps (24/20)

*We will be having a “yard sale” at The Ville this Saturday, selling extra equipment we have from East.  If you need something for your garage gym stop by and see what we have available. 9:00-12:00.

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

Wednesday, November 8th

November 8, 2017

Skill Practice: Double or Triple Unders

then,

Tabata back squats, 95/65lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise.

 

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

Tuesday, November 7th

November 7, 2017

Deadlifts 6-6-6-6 to a 6 rep max

then,

10-Deadlifts (225/155)

4-T2B

8-Deadlifts

8-T2B

6-Deadlifts

12-T2B

4-Deadlifts

16-T2B

2-Deadlifts

20-T2B

For time.

*compare to 11/11/16

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

Monday, November 6th

November 6, 2017

Rest Day.

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

**Check out all the new equipment at The Ville.  More to come… 

Sunday, November 5th

November 5, 2017

Snatch Grip RDL’s  6-6-6@75% 1RM Snatch

Hang Power Snatch 6-6-6-6 to a 6 rep max

then,

3 Rounds for time of:

10-Full Snatch (135/95)

20-Burpees

*Reminder: Our new Ville schedule takes effect this week!  Check it out on the Schedule page.

**Congrats to our top 3 teams in each division from True Grit 5 yesterday.  Great turnout and lots of tough competition.  Thanks to all that helped out to make this event happen and to our sponsors for allowing us to give prizes to everyone on the podium.