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Monday Buy in – 2 Sets 200m run / 10 Hip Flow into lunge / 10 Lateral Box Step ups each side / 10 Face Pull Mobility – Calf and Quad A) Box Squat 5×4 @ 7.5-9/10 Metcon – Run 2 sets:500m at RPE6,400m at RPE7,300m at RPE8,200m at RPE9Rest: 2min b/t all reps & […]
Monday Buy in – 2 Rounds 200m Jog10 Single Arm Strict Press (each arm, light-moderate)5-10 Ring Kip Swings3-5 Tempo Ring Dip (2-3 second down and controlled up) A) 5 Back Squat @ 6.5/10 RPE5 Back Squat @ 7/10 RPE5 Back Squat @ 7.5/10 RPE3 Back Squat @ 8/10 RPE3 Back Squat @ 8.5/10 RPE3 Back […]
Monday Buy in – 2 Sets10 Hanging Scap Retractions, 10 Kip to Swing5 No Jump Burpee10 Single Arm KB Swing (each side, moderate) Metcon – 5 sets:AMRAP 2 MInutes150m Run10 Chest to bar pull upsIn remainder of time: Max Devils Press (2×40/25)-rest 2 minutes b/t sets- A) 10 Deadlift @ 6/10 RPE10 Deadlift @ 7/10 […]
Monday – Closed Tuesday Buy in – 2 Rounds 1 min Row / 10 Cossack Squats / 10 Hip Flow W/stretch / 5 Slow Empty Bar Back Squats / 5 Broad Jumps A) 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE1 Pause Back Squat + 2 […]
Monday Buy in – EA Warm up a)Tempo Back Squat x1 + Back Squat x5 – 5 sets @ 6-8/10 RPE Metcon – for time Grace 30 C+J Tuesday Buy in – 3 Rounds 6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 Double DB OH Lunge (3 each leg) 5 […]
Monday Buy in – 3 Sets1:00 Jog:20 Active Bar Hang10 Kip to Swing10 Abmat Sit Up A) Back Squat – 5×3 @ 8/10 RPE Metcon – 3 rounds300m Run15 Toes to Bar15 V Ups Tuesday Buy in – 3 Sets10 Single Leg Kettlebell Deadlift (5 each leg)10 Alternating Kettlebell Gorilla Rows (5 each arm)10 Single […]
