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Monday Buy in – 10 min EA warm up Murph Day Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

May 27 – June 2 programming

Monday Closed Tuesday Buy in – 3 Rounds 15 Reverse Grip Shoulder Press15 Supinated Grip Barbell Row30 Calf Raises Murph Prep 3x600m Run-rest 2 minutes b/t sets- then 3 Sets:15 Pull Ups30 Push ups45 Air Squats-rest 3 minutes b/t sets- Buy out – Foam roll legs and upper body Wednesday Buy in – 3 Sets10 […]

May 20 – 26 Programming!

Deload Week! Monday Buy in – 2:00-3:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat A) 3 Sets20 Tall Box Step Up10 L Seated Dumbell Press + 10 Push Ups on Dumbbells:10 Dead Hang + 3 Strict Pull Up + :10 Dead Hang Metcon AMRAP 30 Minutes1.5 Mile RunAMRAP rounds of […]

May 6 to 12 Programming!

Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Banded Strict Pull Up10 Hand Release Push Up10 Lateral Box Step Up (each leg) A) 5 Incline Close Grip Bench Press @ 50% of estimated 5RM3 Incline Close Grip Bench Press @ 70% of estimated 5RM2 Incline Close Grip Bench Press @ […]

April 29 – May 5 programming!!

Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Banded Strict Pull Up10 Hand Release Push Up20 Alt Leg V-Up10 Lateral Box Step Up (each leg) Mobility – Hand in high band A) 4 Snatch Balance @70% 1RM Snatch3 Snatch Balance @75% 1RM Snatch2 Snatch Balance @80% 1RM Snatch2 Snatch Balance […]

April 21 – 28 Programming!!

Monday Buy in – 2 Sets1:00 Row (easy-moderate)10 Hanging Scap Retractions5 Kip to Swing3 Kipping Pull Up3 Ring Dip3-5 Power Clean (increase weight each set) A) 3 Back Squat @ 60% 1RM Back Squat2 Back Squat @ 70% 1RM Back Squat1 Back Squat @ 80% 1RM Back Squat Metcon – 20/15 Calorie Row10 Toes to […]

April 15 – 21 Programming!!