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Monday Buy in – EA Warm Up A) Push Press x2 + Push Jerk x2 5 sets at 60-70% B) Strict Chin up x5 + Hammer Curls x10 x3 sets Metcon – For total reps, every 2 minutes for 5 rounds, complete:7 50-foot Shuttle Runs (25 feet out and back)8 Clean and Jerk (115/80)Max Lateral […]
Monday Buy in – 2 sets:100m Jog5-10 Ring Rows 5 inchworms10 hanging scap retractions5 Air Squats Murph! 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. or Half Murph! Cut everything in half! Tuesday Murph! if you […]
Monday – Closed Tuesday Buy In – 2:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat Metcon – 3 Sets:800m Run (with vest)-rest 2:00 b/t sets- 3 Sets (with vest):20 Pull Ups40 Push Ups60 Air Squats-rest 3:00 b/t sets- Wednesday Buy in- 2 Rounds 1:00 Row OR Ski (easy-moderate):20 Side Plank […]
Monday Buy in – EA Warm up A) 5 Sets3 Bench Press @7.5/10 RPE*Rest as needed between sets Metcon – 3 Rounds:600m Run20 Burpee Box Get Overs (40”)40 Front Squats (75/55) Tuesday Buy in – 3 Sets1:00 Ski OR Row (easy-moderate)50ft Overhead Carry (each arm, moderate)20 Step Back Lunge10 Abmat Sit Up Metcon – 3 […]
Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box Assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) Murph Prep 4 Sets (1 set every 10 minutes)400m Run-into-2 Rounds10 Pull Ups20 Push Ups30 Air Squats-into-400m Run Tuesday Buy in – 4 Sets5 Double Kettlebell Front […]
Monday Buy in – 3 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) A) Push Press – Build to a heavy 3 Metcon – Murph Prep Monday AMRAP 7 Minutes200m Run10 Strict Pull Ups -Rest 3 Minutes- AMRAP 7 Minutes200m […]
