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Week of September 18-23

Monday, September 18, 2017 Warmup (10 min): 3 rounds 10 pushups, 15 kb swings, 10 sandbag or med ball squats, 15 kb swings Skill Circuit (10

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5 Common Fitness Misconceptions

As September begins, many gyms are offering back to school specials.  Ours is no different–our first Fundamentals class begins tomorrow, and we’ll surely offer it

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Week of September 11-16

Monday, September 11, 2017 Warmup/Skill (10 min): Barbell Cleans light weight 1) 10 high hang, 2) 10 hang pos, 3) 10 mid-shin Strength (25 min): Squat/Front Squat

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Week of September 5-9, 2017

Tuesday, September 5–6:30 AM ARC & Open Gyms Plank/Box Jumps/Battle Ropes/Ball Slams/Side Planks/Jump Rope, Bike or Row 1:45/Sit-ups/Jump Rope, Bike or Row 1:45/Crunches/Jump Rope, Bike

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Week of July 31-Aug 5

Monday, July 31, 2017 Warmup (10 min): 21-15-9 PVC Thrusters Band Pullaparts Strength (20 min): Squat 5×5 @50-60% *Level 1 usual 5×5 Conditioning/Benchmark (25 min): “Fran” 21-15-9 DB

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Week of July 24-29

Monday, July 24, 2017 Warmup (10 min): Line Warmup Strength (30 min): Squat Circuit Squat 40-55% for 5 reps (go up slightly each round) 20 hand to

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