We will be closed for the long weekend Thursday – Sunday. Enjoy the long weekend!!
Monday
Buy in – 2 Rounds
1 min Row or Ski / 16 lunges / 30 sec per side DB OH Hold / 10 Hanging Scap Retractions + 6 Kip Swings / 5 Dynamic Squat Stretch
A) Alternating DB Bench x5 each + Double DB Bench x5 x4 working sets
B) BB Skull Crusher x8-12 x4 sets
Metcon – 4 sets (one every 5 min)
14 DB OH Lunge (Right arm)
14 Pull Ups
14 DB OH Lunge (Left arm)
lunges are forward but stationary
Tuesday
Buy in – EA Warm up
A) Pause Back Squat – 5×5 @ 60-70%
* pause for 3 seconds
*rest 90 sec between sets
Metcon – 20 Min AMRAP
20/15 Cal Bike or Ski
15 Burpees Over Bar
15 Deadlift (185/125)
75 Double Unders (150 singles)
Wednesday
Buy in – 2 Rounds
1 min cardio / 10 Cossack Squats / 10 Light Wall balls (work on cycling arms) / 10 Sit ups / 10 KBS
Metcon – 3 Rounds for time
21 Wall Balls (20/14)
14 Medball Sit ups
7 Power Cleans (155/105)
A) Bear Complex 1RM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press
build to a max and rest 2 min between sets!
June 28, 2021
