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Monday Buy in – 2 Sets1:00 Row OR Ski (moderate)6 Ring Kip to Swing2-3 Tempo Ring Dip:20 Handstand Hold w/Tempo descent at end of :2010 Banded Good Morning then 2 Sets10 Hand Release Push Up5 Single Arm Bench Press (each side, moderate) A) 5 Dumbbell Bench Press @ 6/10 RPE5 Dumbbell Bench Press @ 7/10 […]
We are starting a new strength block it is going to go over a few months start at a weight we can build on. These 10/10 don’t mean a PR just a heavy for the day.Monday Closed Tuesday Buy in – 2 Sets1:00 Jog10 Kip to Swing3-5 Strict Pull Up15 Banded Good Morning Prep – […]
Monday Buy in – 2 Sets1:00 Row OR Cardio (moderate)10 Lateral Box Step Up (each leg):30 Straight Arm Plank20 Step Back Lunge Mobility – Elevated Pigeon A) Back Squat – 5×3 @ 8/10 RPE Metcon – 15 Min AMRAP 15 Dumbbell Box Step Ups (40/25) (24/20)20 V Ups50ft Dumbbell Walking Lunge (40/25) *You may hold […]
Monday Buy in – 2 Rounds 1 min Row / 5 Lateral Step ups each side / 5 Russian Baby Makers / 5 Pause Front Squats / 5 Pause Back Squats A) 2 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 1 […]
Deload weekMonday Closed Tuesday EA warm up A)1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 […]
Monday Buy in – 3 Sets 6 Double Dumbbell Deadlift + 3 Double Dumbbell Devil Press + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Pause High Hang Muscle Snatch (pause in the dip and establish balance and power) + 3 Snatch Drop to 3 different positions (2 inches, parallel, full) *These DB Complexes are meant […]
