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Workouts

Workouts

Happy Birthday Hunter!

July 13, 2020

INDUSTRIOUS 45 CLASS
CONDITIONING
On a 27 minute clock:
2k row
7 rounds
7 Deadlift (135/95#)
5 Front squat
3 Push jerk
1k row
Then, with remaining time, Max rounds:
7 Deadlift (135/95#)
5 Front squat
3 Push jerk

INDUSTRIOUS ON-DEMAND
AMRAP 8 minutes:
24 Jump rope
12 Alt 1-arm DB Hang clean & jerk
Rest 2 minutes
5-minute stretching flow

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Happy Birthday Bee, Alcyon, Michael & Victoria!

July 12, 2020

INDUSTRIOUS 45 CLASS
STRENGTH
Every 90 sec for 9 minutes (6 sets)
2 Power clean + 1 Squat clean
Start light, build to working weight
Then every 2 minutes for 6 minutes (3 sets)
2 Power clean + 1 Squat clean at working weight
*Hold on to the bar for all 3 reps
CONDITIONING
Every 3 minutes for 15 minutes:
200m Run
14 1-arm OH Reverse Lunge step *7 per arm
Max Push ups

INDUSTRIOUS ON-DEMAND
AMRAP 5 minutes x 4
5 Push up
10 Sit up
15 Squats
*Rest 1 minute between AMRAP’s

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New Beverages at SLU – Nitro Cold Brew & Kombucha! And Happy Birthday Lincoln & David!

July 11, 2020

INDUSTRIOUS 45 CLASS
STRENGTH
Every 90 sec for 9 minutes (6 sets)
3 Push jerk
Start light, build to working weight
Then every 2 minutes for 6 minutes (3 sets)
3 Push jerk at working weight
CONDITIONING
6 rounds:
30 Double unders
6 Plank DB Row
9 DB Thruster
*12 minute time cap

INDUSTRIOUS ON-DEMAND
AMRAP 21 minutes
21 DB/KB Swing
15 Jump-overs
9 Box dips
21 Mountain climbers
15 Tuck crunch
9 Lunge+lunge+squat

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Happy Birthday Ryan, Jonni, Andrew & Sunny!

July 10, 2020

INDUSTRIOUS 45 CLASS
CONDITIONING
4 rounds:
10 Deadlift (205/135#)
15 Squats
20 Bicycle crunch
Then, 2 mile Run
Then, 4 rounds:
10 Deadlift (205/135#)
15 Squats
20 Bicycle crunch 
*36 minute time cap

INDUSTRIOUS ON-DEMAND
Every 2 minutes for 14 minutes:
7 Hand-release push ups
10 Lunge steps
12 Alt 1-arm DB snatch
Max Sit ups

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Happy Birthday Danielle!

July 9, 2020

INDUSTRIOUS 45 CLASS
CONDITIONING
AMRAP 5 minutes x 2
10 Calorie Assault bike
15 Alt 1-arm DB Snatch
20 Russian twist w/ DB
AMRAP 5 minutes x 2
5 Calorie Assault bike
10 Alt 1-arm DB Snatch
15 Russian twist w/ DB
*Rest 2 minutes between all AMRAP’s
Then, 5-minute post-workout stretching flow

INDUSTRIOUS ON-DEMAND
AMRAP 7 minutes:
7 DB Bent over row
7 DB Front squat
7 Over-the-DB burpee
Rest 2 minutes
3-minute plank hold

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Check Out Industrious On-Demand!

July 8, 2020

INDUSTRIOUS 45 CLASS
STRENGTH
Every 90 seconds for 9 minutes (6 rounds):
3 Tempo + 5 regular speed:
Strict DB Press
Bicep curl
Bent over row
*Tempo: 2-second ascent + 2-second descent each rep
CONDITIONING
4 rounds of Max reps in 1 minute:
Run
MB Squat clean
Wtd sit up w Med ball
*rest 1 minute between rounds

INDUSTRIOUS ON-DEMAND
Tabata
20 seconds on/10 seconds off for 8 rounds:
Plank to pike jumps
Jumping lunges
Plank shoulder taps
DB Push press
*Rotate movements every 30 seconds

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