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Monday Buy in – 3 Sets 100ft (50/50ft) Kettlebell Over Under Carry14 Goblet Hold Cossack Squat (7 each leg)30 Calf Raises A) 1 Front Squat @ 75% 1 RM Front Squat1 Front Squat @ 80% 1 RM Front Squat1 Front Squat @ 85% 1 RM Front Squat1 Front Squat @ 85-85+% 1 RM Front Squat1 […]

June 17 to 23 programming!

Monday Buy in – 3 Sets14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)10 Kneeling Dumbbell Push Press5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups Metcon – 8 Sets800m Bike / 400m Row […]

June 10 – 16 Programming!!

Monday Buy in – 3 Sets:100ft Double KB Overhead Carry (Perform 5 strict press every 25 feet)3x (3 RDL + 3 Barbell Row)30 Calf Raise A) 5 min EMOM Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power CleanMin 2: 3 Hang Power Clean + 1 Push Press @ […]

June 3 – 9 programming!

Monday Buy in – 10 min EA warm up Murph Day Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Tuesday If you weren’t here Monday Murph day! Buy in – EA warm up A) Build to […]

May 27 – June 2 programming

Monday Closed Tuesday Buy in – 3 Rounds 15 Reverse Grip Shoulder Press15 Supinated Grip Barbell Row30 Calf Raises Murph Prep 3x600m Run-rest 2 minutes b/t sets- then 3 Sets:15 Pull Ups30 Push ups45 Air Squats-rest 3 minutes b/t sets- Buy out – Foam roll legs and upper body Wednesday Buy in – 3 Sets10 […]

May 20 – 26 Programming!

Monday Buy in – EA Warm up 6 sets (1 set every 6 minutes)150m Run-into-3 rounds4 Strict Pull Ups8 Push Ups12 Air Squats-into-150m Run Tuesday Buy in – 2Sets1:00 Cardio (easy to moderate) (your choice)10 Kettlebell Single Arm High Pull (each arm, moderate)10 Kettlebell Single Arm Muscle Clean (each arm, light)10 Kettlebell Single Arm Press […]

May 13-19 Programming!!!