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Buy in – 2 Rounds 300m Row/Ski 20 Crossed Side to Side 10 Slow Prisoner Squats 30 sec per side Wide Hip Opener A) Back Squat 4 x 5 @ 40-50% *slow eccentric fast turn around Metcon – For time 750 m Row or Ski 30 Sit-ups 500 m Row or Ski 40 Sit-ups 250 […]

Saturday May 23rd

Warm-up- 2 Rounds 10 Pass Throughs 10 Muscle Snatch (From Hip) 10 Power Snatch (above the knee) 10 Cossack Squats 20 Sec hang from Pull up bar A) 3 Position Power Snatch – 4 sets at 40-50% B) Strict Pull-up 3 x 3-5 reps Metcon – 21 – 15 – 9 Thrusters 85/55 Burpees

Friday May 22nd!!

Buy in – 2 Rounds 50 Skips / 10 Inch Worms / 15 Face Pulls (one band) / 10 Deadbug A) Deadlift – 5 x 6 @ 40-50% Metcon – 4 Rounds For Time 10 Pike HSPU 20 Alternating DB Snatch 30 Air Squats 40 Double Unders (80 singles)

Thursday May 21st

Buy in – 2 Rounds Run 1 Parking Lot Lap 10 KBS 5 /arm KB Push Press + 30 sec OH hold 10 V-Snaps A) Strict Press – 4 x 6 @ 40-50% Metcon – 12 min AMRAP 250 m Row/Ski 20 Step-ups :30 Elbow Plank Buy out – CLEAN!!

Wednesday May 20th

Last day before we are back in the gym and MOST people have returned the gear they borrowed so today we will be all body weight!! See you guys soon!! Buy in – 2 Rounds 15 No Jump Burpees 15 Squat Jumps 15 Push Ups Metcon #1 – 12 Min AMRAP 200m Run 15 Sit […]

Tuesday May 19th “At-Home Workout”

There will be no zoom classes Monday as I will be working on getting the gym all ready to go for Wednesday!! I am signing off of the internet until Monday at 10am. Have a great and safe long weekend Sunday – Rest day! Mobility is key today!! Monday Buy in – EA Warm Up […]

Sunday May 17th and Monday May 18th “At-Home Workouts”