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Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Banded Strict Pull Up10 Hand Release Push Up20 Alt Leg V-Up10 Lateral Box Step Up (each leg) Mobility – Hand in high band A) 4 Snatch Balance @70% 1RM Snatch3 Snatch Balance @75% 1RM Snatch2 Snatch Balance @80% 1RM Snatch2 Snatch Balance […]
Monday Buy in – 2 Sets1:00 Row (easy-moderate)10 Hanging Scap Retractions5 Kip to Swing3 Kipping Pull Up3 Ring Dip3-5 Power Clean (increase weight each set) A) 3 Back Squat @ 60% 1RM Back Squat2 Back Squat @ 70% 1RM Back Squat1 Back Squat @ 80% 1RM Back Squat Metcon – 20/15 Calorie Row10 Toes to […]
Monday Buy In – 2 Sets1:00 Row OR Ski (easy)5 Inchworm w/Push Up:15 Wall Facing Handstand Hold5 Box Jump w/Step Down (low)5 Knees to Elbow5 Wall Ball (light)30 Single Under A) 5 sets of – 12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE*Rest 2 min between sets w/30-45 second pec stretch.**Tempo is 3:0:X:1 meaning 3 […]
Monday – Closed Happy Easter! Tuesday Buy in – EA Warm Up A) 3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front […]
Monday Buy in – EA Warm up A) Strict Press – Build to a Heavy 2 Metcon – “Grover” 5 Push Ups 10 Walking Lunges 15 Sit Ups Tuesday Buy in – 2 Sets:20/16 Calorie Bike (Moderate)10 KB Goblet Thruster (moderate)5 Single Arm KB RDLs (moderate)5 Inchworms to Box Step Up30 Single Unders-then build to […]
Monday Buy in – 2 Sets1:00 Row (moderate)5 No Jump Burpee10 Single Arm Russian Kettlebell Swing (each arm, alternating, moderate)5 Single Arm Kettlebell Swings (each arm, light, alternating) Metcon – 8 Sets:10 Hang Dumbbell Snatch (50/35)10 Bar Facing Burpee12/9 Cal Row-Rest 45sec b/t sets–Rest 3min between sets 4 & 5 A) 1 Front Squat @ […]
