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Monday Warm up-EA warm up A) Bench press – 6 x 3 @ 60-80% Metcon —10 rounds7 Dumbbell Bench (2×50/35)7 Toes to Bar Tuesday Buy in – 2 Rounds 1:00 Air Bike10 Box Jump w/Step Down (24/20)10 Inchworm w/Push Up5 Burpee A) Back Squat 5×3 @65/70/75/80/85% Metcon – 2 Sets (1 set every 10 minutes)12/10 […]

Aug 15-22 programming

Monday Buy in – 3 rounds 200 m run / 20 hip flows / 10 cossack squats A) Back Squat 5×5@80% Metcon- 12 min amrap 200m run 18 KB swings 36 air squats Tuesday Buy in – 2 Rounds 1 min Bike / 10 Inch Worms / 10 Single Db Deadlifts / 10 Empty bar […]

July 11 – 17 programming

Monday -EA warm up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 500m Row or Ski / 10 Empty Bar Front Squats / 50 Skips / 10 Box […]

Merry Christmas

Monday Buy in – 2 Rounds – 40 Skips / 12 Cossack Squats / 12 Face Pulls / 30 sec Quad Roll A) Back Squat – Build to a Heavy Double B) DB Bent Over Row – 4 x 8 Metcon – 10 min AMRAP30 Double Unders 10 Pull-ups 10 HSPU Tuesday Buy in – […]

WODs for the week July 27th to Aug 2nd!!

Monday Buy in – EA Warm up A) Front Squat – 4 x 4 @ 70-79% B) Strict Pull ups – 3 x max effort *if you cant do a minimum of 5 then add so me bands Metcon – 12 Min AMRAP 200m Run 15 KB Goblet Squats (53/35) 10 Push ups Tuesday Buy […]

WODs for the week June 22nd to 28th!!

Warm up – 3 Rounds 1 min Run 10 Roll Over to V-sit 10 Wall Hinge + Side to Side 10 Yoga Push-up Prep – 2 Rounds 5/5 Hang Clean + Jerk 5/5 Hang Snatch 10 Mountain Climbers 10 Up-Downs 10 Butterfly Sit-ups A) United In Movement – WOD #4 9 min AMRAP Compete – […]

Wednesday April 8th “At-Home Workout”