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Tuesday, October 7, 2025

Aitvaras

 

Skill/Strength:
Every :45 for 5 Rounds
1 Clean and Jerk (squat)
-Start at 70% and add load each round

Metcon:
AMRAP 16
10 Ring Muscle Ups
72 Double Unders
14 Alternating Kettlebell Weighted Pistol Squats, choose weight
72 Double Unders
-Scale DU to 1:1 SU, Scale RMU to progressions or ring rows+pushups/dips. Even if you’re still scaling pistols to a box, try to challenge yourself by holding a weight if it’s safe

Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side

Optional Additional/Alternative Work:
8 Rounds
Echo Bike 7 Cals
Rest :30
Row 10 Cals
Rest :30
-Small rep count means ATTACK the machine HARD

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Alex Ebert
Almost 2 rds. 3RMU/18lb KB/ DU
CJ 155-195. 5/6 on RMU. Got the fail out of the way right away and continued to improve. DU were tough today
16
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Amelia Bloch
Got more gooder
Dubs practice, RMU progression on low rings, pistols to a box
10
0
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Anna Ebert
2 + 12/14 pistols **
**RMU progressions/pistols to box with blue KB/mix of SU SUXOVR and DU practice Complex 95-115
9
0
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Ashley Brocker
2 rnds, 35# kb, BMU instead of rings
First round 10 min, second round 6 min. What a head case today.
0
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Autumn Jarvis
3+ 4 RMU mods varied. Pistols to box with blue KB
Complex up to 100#
14
0
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Cass Baier
3 + 54 Xover(1st set) -RMU=rando mods, crossovers, pistols with pink KB to WB
C&J to 105# - shoulda went heavier & accessory🥵
14
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Chelsea Sherman
2+10 pullups& pushups- scaled
Pull-ups/pushups, 25# kb to box. Clean & jerks @100– kept it there today.
12
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Conor Berndt
2+2
255 CJ 53 lb kb There’s no dog in me
8
1
Justin Peterson
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Danielle Stelmach
2 + 8 RMU** | C&J 105-145#
**banded low RMU progressions, pistols to box with 18# KB, DU practice 🙄 (got 25 unbroken 1x). And so much HSPU practice 🤸
7
0
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David Rueckl
Scaled RR PU, seated heavy rope swing/ KB swing
Strict press 5x @100# (channeled my inner Steve) Thank you, Cody for all the scales today.(PRP injections) Showed up and moved forward 30’
12
0
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Erika Donaldson
Clean and jerks 95-120#
2+8 RMU jumping RMU from a box. SU & SUXO regular pistols no kettlebell
14
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Jamie Burbey
3+7 RMU 35# KB to 18" box
185-215 SQ C&J that's all for today. Yaay fitness 🇺🇸🤘🏻😬🤘🏻🇺🇸
9
0
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Jamie Neubauer
2 + banded rmu + dubs
blue band low rmu and 26# pistols. SHSPU Skill work.
9
0
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Jessica Ploof
2+14 pistols
Pistols to 18”, 18# kb, low ring progressions, 1:30 of double unders first set, then SU, CJ to 110#
12
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Justin Peterson
3+10 RMU. Weighted pistols are not easy!
C&J up to 245lbs
10
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Justin Riege
5 rmu / pistol to box w/kb
200/215/225/245/255 c&j
9
0
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Liz LeCaptain
5K Run with Lou
15
0
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Liz LeFevre
C & J-#135
9
0
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Mel Sanders
3 sc
rr/dip(b), slow/high su - du attempts, kb 26# foot behind pistol | CJ 95-135#
12
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Pamela Gehl
2 + 3 strict pullups scaled
5 strict pullups/pushups/round pistols to box 18lb kettlebell C&J 70lbs-90lbs
15
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Sylvia Christensen
2 + 2 RMU
1 MU/round then 8/5 BMU. 40 DUBS/round. 26# KB for pistols. 135-155 C&J. 3 mile run. FIRST RING MUSCLE UPS IN 6 YEARS 🎉 🎊
15
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Theresa Rosenquist
3R +4 RMU-P**
**Scl’d AF!! RR+trans+RD=1(R1 10 -> 5), SU/DU mashup, #18 KB box pistol. PClns only @ 75-95. 🪣🫧🧽
9
0
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Tom Fameree
2 + 14 🔫
155-195# c&j
15
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Travis Bittermann
2 + first set of dubs
Did box step Ups cuz right knee up to 275 c n j 45 seconds was crazy fast
9
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