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Monday Buy in – 2 rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 Single arm dumbbell upright row (each side) (light)10 Banded good morning Metcon – 21-15-9 (18-12-6)Calorie BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9 (18-12-6)Calorie Bike15-9-3Hang Power Cleans (155/105) A) 10 Dumbbell Bench Press @ 6/10 RPE10 Dumbbell Bench Press @ 7/10 RPE8 […]
Monday Buy in – EA Warm up + Rope climb practice A) 3 Back Squat @ 6/10 RPE3 Back Squat @ 7/10 RPE2 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 9/10 RPE Metcon- 10 minutes AMRAP7 Ring Push Ups1 […]
Monday Buy in – 2 rounds 1:00 Row (moderate)10 Single Arm Dumbbell High Pull (each arm) (light/moderate)5 Hang Squat Cleans (empty bar)10 Hanging Scap Retraction5 Strict Pull Ups A) 2 sets9-6-3Hang Squat Clean (135/95)6-3-1Strict Chest to Bar Pull Upsrest 1:1 b/t sets- B) 5 Bench Press @ 6/10 RPE4 Bench Press @ 7/10 RPE3 Bench […]
Monday EA warm up 3 Front Squat + 3 Back Squat @ 7/10 RPE3 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 2 Back Squat@ 8.5/10 RPE1 Front Squat + 1 Back Squat @ 9/10 RPE 3 sets:15 Double Dumbbell Snatch (2×50/35)15 […]
Monday Buy in – EA warm up A)3 Front Squat @ 6/10 RPE3 Front Squat @ 6.5/10 RPE2 Front Squat @ 7.5/10 RPE1 Front Squat @ 8/10 RPE1 Front Squat @ 8.5/10 RPE1 Front Squat @ 9/10 RPE1 Front Squat @ 9.5/10 RPE1 Front Squat @ 10/10 RPE B) 5 Strict Press @ 6/10 RPE5 […]
Monday Buy in – EA Warm uo A)5 Strict Barbell Press @ 6/10 RPE3 Strict Barbell Press @ 7/10 RPE1 Strict Barbell Press @ 7.5/10 RPE1 Strict Barbell Press @ 8/10 RPE1 Strict Barbell Press @ 8.5/10 RPE1 Strict Barbell Press @ 9/10 RPE1 Strict Barbell Press @ 10/10 RPE Metcon- Murph Prep MondayAMRAP 7 […]
