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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 […]
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 […]
