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Monday closed Tuesday Buy in – 2 Rounds 200m Jog / 10 Hang Scap Retractions / 10 Arch Hollows / 5 inch Worm w/push ups / 10 Air squats Metcon – 4 Rounds for time 20 Pull ups 30 Push ups 400m Run 50 Air Squats rest 3 minutes Wednesday Buy in – 2 Rounds […]

May 23 to 29 programming!!!

Monday Buy in – 5 min Cardio – 10 Air squats EMOM then 3 Rounds 5 Inch Worms 10 Hang Scap Retractions Metcon- Partner 25 min AMRAP 5 Pull ups 10 Push Ups 15 Air Squats A) Strict Press 5×4 @ 6-10 RPE 10 DB Push Press AFAP rest as needed Tuesday Buy in – […]

May 16 – 22 Programming!!

Monday Buy in – 3 Rounds Row – 10 Slow pulls + 10 Fast Pulls x2 / 20 Hip Flows / 10 Zombie Squats / 10 Front Rack Rockers Mobility – wrist stretch and tricep smash A) Pause Front Squat + Front Squat + Slow Eccentric Front Squat * build to a heavy in 6-7 […]

May 9th to 15th programming!!

Monday Buy in – 2 Rounds 50-75 Skips / 10 Banded Good Mornings / 5 Broad Jumps / 1 min Low Plank A) Deadlift x8 + Tall Box Jump x5 working sets between 6.5-10/10 RPE x5 sets rest as needed after the box jumps Metcon – 7 min AMRAP rest 3 min x2 200m Run […]

May 2nd to 8th programming!!

Monday Buy in – 2 Rounds 1 min row / 10 empty bar push press / 10 Arch Hollows / 20 Alternating Vsnaps A) Single Arm DB Press x7 per arm after each set 10 PP at 30-40% of 1rm 5-6 sets to build Metcon – For time 2 Rounds 15-12-9 Bupree Box jumps Toes […]

April 25 to May 1st programming!!

Monday – closed Tuesday Buy in – EA Warm up A) Tempo Front Squat – 4×3 @5050 Keep under 6/10 on the RPE scale B) Front squat – Build to a heavy single Metcon – 8 Min amrap 15/12 cal Bike 12 Burpees over the bar 12 Squat Clean Thrusters (95/65) Wednesday Buy in – […]

April 19th to 24th programming!!