Row (Calories)

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Week of 12/16/24 - 12/20/24

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Week of 12/16/24 - 12/20/24

Week of Monday 12/16/24 - Friday 12/20/24

Monday: For Time
Tuesday: 4 Rounds - 1 Minute Stations
Wednesday: 4 Minute AMRAP x 4
Thursday: For Time
Friday: 5 Rounds - For Quality

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Week of 12/1/24 - 12/6/24

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Week of 12/1/24 - 12/6/24

Week of Monday 12/2/24 - Friday 12/6/24

Monday: 6 Rounds - Each for Time
Tuesday: 10 Minute AMRAP
Wednesday: “Ultimate Tabata” - Not Alt. Stations
Thursday: 5 Rounds - For Time
Friday : 7 Minute AMAP

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Week of 11/25/24 - 11/29/24

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Week of 11/25/24 - 11/29/24

Week of Monday 11/25/24 - Friday 11/29/24

Monday: “Fight Gone Bad”
Tuesday: 3 Rounds - For Time
Wednesday: Time Trials
Thursday: 5 Rounds - 3 Minute AMRAP

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Week of 10/14/24 - 10/18/14

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Week of 10/14/24 - 10/18/14

Week of Monday 10/14/24 - Friday 10/18/24

Monday: 12 Minute AMRAP
Tuesday: For Time
Wednesday: 4 Rounds - 1 Minute work
Thursday: 3 Rounds - For Time
Friday: Not For Time

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Week of 8/26/24 - 8/30/24

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Week of 8/26/24 - 8/30/24

Week of Monday 8/26/24 - Friday 8/30/24

Monday: 2 Rounds - For Time
Tuesday: 5 Rounds - 1 Minute Stations
Wednesday: For Time (20 Minute Cap)
Thursday: 4 Minute AMRAP x 5
Friday: 4 Rounds - Not For Time

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Week of 8/5/24 - 8/9/24

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Week of 8/5/24 - 8/9/24

Week of Monday 8/5/24 - Friday 8/9/24

Monday: 3 Rounds - For Time
Tuesday: For Time
Wednesday: “Tabata” - 8 Rounds, 20" work, 10”
Thursday: 10 Minute AMRAP
Friday: 4 Rounds - Not For Time

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Week of 5/3/24 - 5/7/24

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Week of 5/3/24 - 5/7/24

Week of Monday 6/3/24 - Friday 6/7/24

Monday: 9 Minute AMRAP
Tuesday: 2 Rounds - For Time
Wednesday: E3MOM x 8
Thursday: 5 Rounds - 1 Minute Stations
Friday: 4 Rounds - For Time

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Week of 4/29/24 - 5/3/24

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Week of 4/29/24 - 5/3/24

Week of Monday 4/29/24 - Friday 5/3/24

Monday: 4 Rounds - 1 Minute Max Reps
Tuesday: 9 Minute AMRAP
Wednesday: 2 Rounds - For Time
Thursday: 21-15-9-3 - For Time
Friday: 20 Minute AMRAP

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Week of 3/11/24 - 3/15/24

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Week of 3/11/24 - 3/15/24

Week of Monday 3/4/24 - Friday 3/8/24

Monday: 3 Rounds - 1 Minute Stations
Tuesday: 20 Minute AMRAP
Wednesday: For Time
Thursday: E3MOM x 8
Friday: 5 Rounds - Not for Time

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Week of 2/25/24 - 3/1/24

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Week of 2/25/24 - 3/1/24

Week of Monday 2/26/24 - Friday 3/1/24

Monday: 9 Minute Ladder
Tuesday: 3 Minute AMRAP x 3
Wednesday: 20 Minute AMRAP
Thursday: For Time
Friday: 6 Rounds - Not For Time

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