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Monday Buy in – 2 Rounds 1:00 Row (easy to moderate)25 Single Under10 PVC Pass Through10 Single Arm High Pull (each side) (light to moderate)10 Single Arm Press (each side) (light to moderate)10 Inchworm w/Push Up Metcon – 6 sets35 Double UndersOdd sets: 10 Clean and Jerks (75/55)Even Sets: 10 Power Snatches (75/55)10 Bar Facing […]
Monday – Open Gym Tuesday Buy in – 3 Rounds1:00 Row (moderate)15 Single Unders15 Double Unders Metcon – 5 Rounds 250m Row 25 Double Unders 25 Single Unders Rx+ skips unbroken A) Back Squat – 4×3 @ 70-75% B) Seated Good morning 3×5 light-moderate Wednesday Buy in – 2 Rounds1:00 Air Bike (easy to moderate)10 […]
Monday Warm up – EA warm A) Back Sqaut 4×6 @60% Metcon – 4 rounds for time 15 Burpees 15 air Squats 15 Push ups Tuesday Buy in – 3 Sets1:00 Row OR Cardio (moderate)15 Russian KB Swing (Moderate)15 Banded Air Squat10 Single Arm Press (Light-Moderate) (each side)-Then-Warm Up to Kettlebell weights Metcon – 4 […]
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 […]
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 […]
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 […]
