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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 […]
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 – […]
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 […]
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 – […]
Monday Buy in – 2 rounds – 300m Row / 5 YTWAs / 5 Goblet Squats 1/4,1/2,3/4,full (20 reps) / 10 Power Cleans (light) Mobility – BB Front rack smash + wrists A) Clean + Jerk x 4 * 4 sets 70-85% Metcon – 3 RFT Wall Ball x 15 DB Power Clean x 20 Lateral […]
