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December 21, 2018


*DON'T FORGET! 12-DAYS OF CHRISTMAS WORKOUT IS TOMORROW (12/22) @10am (No Open Gym), and the Annual SharpTop Christmas Party @6:30pm to follow!

Conditioning:

Every 3:00 for 5 Rounds

10 Ring dips

20 Double unders

20/15 Calorie Assault Bike

Core:

EMOM 12

Even) Side plank

Odd) 10 DB step-ups


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059