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Monday Buy in – 2 Rounds 20 Goblet Squats / 10 Push up into 2 should taps / 10 Ring Rows / 20 Banded Pull Aparts / 10 Light External Rotations (standing) A) 3 Front Squat @ RPE72 Front Squat @ RPE7.51 Front Squat @RPE81 Front Squat @RPE 8.5 B) 10 Dumbbell Bench Press @ […]
Monday Closed Tuesday Buy in – 2 Sets1:00 Row OR Ski (moderate)50 Single Unders10 Hanging Scap Retraction5 Ring Rows 5 Abmat Sit Up A) 3 Bench Press @ 6/10 RPE2 Bench Press @ 7/10 RPE1 Bench Press @ 7.5/10 RPE1 Bench Press @ 8/10 RPE1 Bench Press @ 8.5/10 RPE1 Bench Press @ 9/10 RPE1 […]
Monday Buy in – 2 rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 Single arm dumbbell upright row (each side) (light)10 Banded good morning Metcon – 21-15-9 (18-12-6)Calorie BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9 (18-12-6)Calorie Bike15-9-3Hang Power Cleans (155/105) A) 10 Dumbbell Bench Press @ 6/10 RPE10 Dumbbell Bench Press @ 7/10 RPE8 […]
Monday Buy in – EA Warm up + Rope climb practice A) 3 Back Squat @ 6/10 RPE3 Back Squat @ 7/10 RPE2 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 9/10 RPE Metcon- 10 minutes AMRAP7 Ring Push Ups1 […]
Monday Buy in – 1 round Thursday Buy in – EA Warm up A) 1 Back Squat @ 6/10 RPE1 Back Squat @ 6.5/10 RPE1 Back Squat @ 7/10 RPE1 Back Squat @ 7.5/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 8.5/10 RPE1 Back Squat @ 9/10 RPE1 Back Squat @ 9+/10 RPE […]
Monday Buy in – EA Warm up A) 5 Bench Press @ 6/10 RPE3 Bench Press @ 7/10 RPE1 Bench Press @ 8/10 RPE5 Bench Press @ 7/10 RPE3 Bench Press @ 8/10 RPE1 Bench Press @ 9/10 RPE1 Bench Press @ 9+/10 RPE1 Bench Press @ 9+/10 RPE 9+/10 RPE = A challenging rep, […]
