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Monday Buy in – 2 Rounds 1 min Bike / 10 Bootstrap Squats / 5 per side Lunge Thoracic Rotations / 5 No jump Burpees / 5 Box Jumps A) 1 x 3 position Pause Back Squat @ 65-70%1 x 3 position Pause Back Squat @ 70-75%1 x 3 position Pause Back Squat @ 75-80%1 […]
Monday Buy in – 3 Sets:30 Wall Sit Hold:30 Goblet Squat Hold10 Kettlebell Gorilla Row10 Banded Glute Bridge Dumbbell Floor Press A) 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 70-75% 1RM Back Squat1 x 3 […]
Monday Closed Tuesday Buy in – EA Warm up A) 3 sets -1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat Metcon – 3 sets: @ RPE 7/102 Rounds10 Wall Balls (20/14)20 Double Unders10 Calorie Row20 Double Unders-rest 1:1 b/t sets- Wednesday Buy in- 2 Rounds […]
Monday Buy in – 3 Sets1:00 Bike (moderate)50 Single Unders10 Hanging Scap Retractions, 5 Kip Swings5 V Ups5 Front Squat A) :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold 5 sets @ 60-75+% 1RM Front Squat Metcon – 5 Rounds100 Double Unders20 Toes to bar10 Front Squats (185/125) […]
Monday Buy in – 3 Sets 100ft (50/50ft) Kettlebell Over Under Carry14 Goblet Hold Cossack Squat (7 each leg)30 Calf Raises A) 1 Front Squat @ 75% 1 RM Front Squat1 Front Squat @ 80% 1 RM Front Squat1 Front Squat @ 85% 1 RM Front Squat1 Front Squat @ 85-85+% 1 RM Front Squat1 […]
Monday Buy in – 3 Sets14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)10 Kneeling Dumbbell Push Press5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups Metcon – 8 Sets800m Bike / 400m Row […]
