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Monday Closed Tuesday Buy in – 2 Sets1:00 Row OR Ski (moderate)50 Single Unders10 Hanging Scap Retraction5 Ring Rows 5 Abmat Sit Up A) 3 Bench Press @ 6/10 RPE2 Bench Press @ 7/10 RPE1 Bench Press @ 7.5/10 RPE1 Bench Press @ 8/10 RPE1 Bench Press @ 8.5/10 RPE1 Bench Press @ 9/10 RPE1 […]
Monday Buy in – 1 round Thursday Buy in – EA Warm up A) 1 Back Squat @ 6/10 RPE1 Back Squat @ 6.5/10 RPE1 Back Squat @ 7/10 RPE1 Back Squat @ 7.5/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 8.5/10 RPE1 Back Squat @ 9/10 RPE1 Back Squat @ 9+/10 RPE […]
Monday Buy in – EA Warm up A) 5 Bench Press @ 6/10 RPE3 Bench Press @ 7/10 RPE1 Bench Press @ 8/10 RPE5 Bench Press @ 7/10 RPE3 Bench Press @ 8/10 RPE1 Bench Press @ 9/10 RPE1 Bench Press @ 9+/10 RPE1 Bench Press @ 9+/10 RPE 9+/10 RPE = A challenging rep, […]
Monday – closed Tuesday Buy in – 2 Rounds 50 Jumping Jacks / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squats / 5 Tempo Banded Pull Ups / 5 per arm Single Arm DB Thrusters A) 5 Front Squat @ 6/10 RPE4 Front Squat @ 7/10 RPE3 Front Squat […]
Monday – closed Tuesday – Buy in – EA Warm up A) 5 Back Squat @ 6/10 RPE4 Back Squat @ 7/10 RPE3 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE6 Back Squat @ 8/10 RPE6 Back Squat @ 9/10 RPE B) 5 Bench Press @ 6/10 RPE4 […]
Monday Buy in – 3 Sets1:00 Row (moderate)20 Step Back Lunge:15 Wall Facing Handstand Hold into 10ft Handstand Walk or 6 Weight Transfers 25ft Overhead Carry (each arm) (light)25ft Farmer Carry (each arm) (light) Metcon- 5 sets:2 Rounds50ft Dumbbell Walking Lunge (25/15)15ft Handstand Walk or scales listed bellow-rest 1:1 b/t sets- Set 1: Single arm […]
