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Monday Buy in – EA Warm up A)3 Behind the Neck Barbell Strict Press + 3 Strict Press 5 sets @ 6-10/10 RPE Metcon – 4 RFT 500m row 100ft double KB front rack carry (70/55) Tuesday Buy in – 2 Rounds 200m Jog / 10 Hip Flow with extension and lunge / 10 Front […]
Monday Murph!! Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Tuesday Murph or Buy in – EA warm Up Metcon – 4 SetsAMRAP 7 Minutes @ consistent moderate effort across10-15-20-25….Row (calories)Ski (calories)Bike Erg (calories)-Rest 3:00 between sets- Wednesday Murph or Buy in – 3 Sets14 Double Dumbbell Lateral […]
Monday -Closed Tuesday Buy in – 2 Rounds 100m Jog10 World’s Greatest Stretch (each side)10 Hanging Scap Retractions, 5 Kip to Swing5 Inchworms 5 Hand Release Push Up 5 Zombie Squats A) Pause Front Squats – 5×4 @6-7/10 RPE Metcon -4 rounds:10 Pull Ups200m Run10 Pushups200m Run Wednesday Buy in – 3 Sets14 Kettlebell Goblet […]
Monday Buy in – 3 Sets1:00 Bike OR Row (moderate) (your choice)15 Banded Pull Aparts10 Yoga Push up 10 Lateral Box Step Up (each side) A) 5 Sumo Deadlifts + 5 Deadlifts 5 sets @ 7/10 RPE Metcon – For time:5 Pull Ups10 Push Ups15 Air Squats10 Pull Ups20 Push Ups30 Air Squats15 Pull Ups30 […]
Monday Buy in – 2 Sets 200m Run / 20 Plank Shoulder Taps / 10 Scap Only Pull ups / 10 skip Swings (put your cloth between your legs / 10 Goblet Cossack Squats Mobility – 10 Hip Flow -> Hip Extension -> Lunge A) 5 Tempo Front Squat @ 6/10 RPE5 Tempo Front Squat […]
Monday Buy in – 2 Rounds 200m Run 10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips15 Banded Air Squat Murph Prep Monday“Luce”3 Rounds1000m run10 Ring Muscle Ups100 squats Buy out if time – 2-4 rounds 10 Strict Dips (on Rings or Dip setup)10 Standing Barbell Curl @ RPE 715 Strict […]
