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Monday W/U – 5 min rower or ski erg. 5-10-15 Scap pull ups, BW squat jumps, worlds greatest A1 Bench 3×8, A2 – Pushups – 3×6 B1 – Bulgarian SS – B2 3×8 – plyo lunge 3×6/side AMRAP – 15 min – 10 pull ups, 10 box jumps, 10 push press, 15 KB swings, 1 […]
Monday Buy in – EA Warm up A) Warm up – Press, Push Press, Push Jerk B) 20 min E2MOM – 3 Strict Press + 3 Push Press + 3 Push Jerks *unbroken *start very light and build each round C) 15 min AMRAP – Row Cal (15/12) 10 GHD Sit ups or 20 ABmat […]
Monday Buy in – 2 Rounds 90 sec Row / 10 Scap Pull ups / 5 Kip Swings / 10 Wall Balls A) Jerk Primer – 4 Sets 2 Split Jerks + 2 Jerk Balances + 2 Split Jerks + 2 Press in Split @5/10 RPE B) Split Jerk Waves – 3 @ 70%, 2 […]
Just a heads up Tuesday and Thursday 930 am will be open gym I don’t have a coach so Maarten is going to open and show things but won’t be a normal class. Monday 2 rounds 100m Jog 5-10 Ring Rows (Or body rows) 5 Inchworms 10 Hanging Scap Retractions 5 Air Squats Murph! Partition […]
Monday -closed Tuesday Buy in – EA Warm up A) 3 Split Jerk @68% 1RM Split Jerk 2 Split Jerk @72% 1RM Split Jerk 1 Split Jerk @75% 1RM Split Jerk 3 Split Jerk @70% 1RM Split Jerk 2 Split Jerk @73% 1RM Split Jerk 1 Split Jerk @78% 1RM Split Jerk 2 Split Jerk […]
Monday Buy in – 2 Rounds 200 m Jog / 10 Ring Rows / 5 Inchworms / 10 Hang Scap Retractions / 5 Air Squats A) Bench Press – 5 sets of 3 @ 6-7/10 RPE Metcon – 25 min AMRAP 1 Mile Run in remainder of time Max Rounds of Cindy Tuesday Buy in […]
