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Monday Buy in – 2 Sets1:00 Row (moderate)5 No Jump Burpee10 Single Arm Russian Kettlebell Swing (each arm, alternating, moderate)5 Single Arm Kettlebell Swings (each arm, light, alternating) Metcon – 8 Sets:10 Hang Dumbbell Snatch (50/35)10 Bar Facing Burpee12/9 Cal Row-Rest 45sec b/t sets–Rest 3min between sets 4 & 5 A) 1 Front Squat @ […]

March 18 – 24 Programming!!

Monday Buy in – 2 Sets1:00 Bike Erg (moderate)5 Box Jump w/Step Down (increase height each set)10 Hanging Scap Retractions5 Kip Swing5 Inchworm w/Push Up:15 Wall Facing Handstand Hold A) 4 Front Squats @ 70-75% 1 RM Front Squat4 Front Squats @ 70-75% 1 RM Front Squat4 Front Squats @ 75-80% 1 RM Front Squat4 […]

March 11 – 17 programming!!

Monday Buy in – EA Warm up A) 4 Front Squats @ 70% 1 RM Front Squat4 Front Squats @ 70% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat*:20 Hold after last repetition on each […]

March 4 – 10 programming!!

Monday Buy in – 2 Sets1:00 Row (moderate)10 Single Arm Suitcase Deadlift (each arm, moderate):20 Wall Facing Handstand Hold (or HS Hold)-Then-Warm Up to Deadlift weight w/1 Wall Facing Strict Handstand Push Up after each set (or 1 strict HSPU Metcon – 2 sets:5-4-3-2-1Deadlifts (225/155)3-2-1-1-1Wall Facing Strict Handstands (or strict HSPU)-rest 3 minutes b/t sets- […]

February 26 – March 3 programming!

Monday – Closed Tuesday – Buy in – 3 Sets1:00 Row10 Lateral Box Step Up (each side)10 Stationary Lunges (each side) A) 10 Front Rack Step Ups @ 6/10 RPE10 Front Rack Step Ups @ 6.5/10 RPE10 Front Rack Step Ups @ 7/10 RPE10 Front Rack Step Ups @ 7.5/10 RPE*10 Hip Extension with :30 […]

February 19 – 25 programming!!

Monday Buy in – EA warm up A) Romanian Deadlift 4×7 @8/10 RPE Metcon 8 Sets:4 Shuttle Runs (50ft)8 Burpee Box Jump Overs (24/20)-Rest 1:1 b/t sets- Tuesday Buy in – 3 Sets1:00 Row (moderate)5 Inchworms15 Air Squats50 Single Under A) 3 Front Squats @ 75% 1 RM Front Squat2 Front Squats @ 80% 1 […]

February 12 – 18 programming!