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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 […]
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 […]
