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Monday Buy in – EA warm Up A1) Incline Db Bench Press x 6 A2) Supinated BB row x 6 rest 90 x6 sets building B) For time 100 Double Unders 12 Strict HSPU 12 Power Cleans (165/110) 12 Strict HSPU 100 Double Unders Tuesday Buy in – 3 Rounds 250m Row / 10 Goblet […]

June 7th to 13th programming!

Monday Buy in – 8 min 200m Run / 8 Inch Worm / 8 Cossack Squats / 3-5 strict pull ups / 5 Kip swings “Murph” for time 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile run 50 min cap Can do as written or break up as needed Scale is […]

May 31st to June 6th!!

Monday – Closed Tuesday Buy in – EA Warm up (10 min) Murph Prep Monday on a Tuesday! For time 400m Run 5 Rounds 10 Strict Pull ups 20 Push ups 30 Air Squats after 5 rounds 400m run rest 5 min Run 400m 10 Rounds 5 Strict Pull ups 10 Push ups 15 Air […]

May 25th to 30th programming!!

Monday Warm up – 12 min 10 Pass Throughs / 10 PVC OHS / 10 Hollow Rocks / 10 Bird Dogs Mobility- 1 min each lat and pec openers A) Overhead Squat – build to a heavy double B) 20 min AMRAP – Monday Murph Prep! 60 Strict Pull ups 60 Push ups 80 Sit […]

May 17th to 23rd programming!

Monday Buy in – 10 Min easy 12 Box Step Overs / 10 Cossack Squats / 10 Banded Pull Aparts / 30 sec supinated hang A) Murph Prep – 7 min AMRAP 200m Row 10 Strict Pull ups rest 3 min 7 min AMRAP 200 m Row 15 Push ups rest 3 min 7 min […]

May 10th to 16th programming!!

Monday Buy in – 12 min 15 cal Row/ski / 10 Each Leg Hurdle Steps (there and back) / 10 DB Press 5 each leg (stand on single leg) / 10 Reverse Scorpion (lay on back) A) Strict Press – 5-5-4-4-3-3-2-2 weights should be heavy and building through all sets! B) Partner Wod – 25 […]

May 3rd to 9th Programming!!!