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Monday – Closed Tuesday Buy in – EA Warm up A) Strict Press -10-8-6-4-2 AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#) After each set Metcon – 3 rounds12 Burpee Box Get Overs (30/24)18 Strict Pull Ups Wednesday Buy in – 3 sets 200m Ski Or Row (moderate)25 Single […]
We will be closed Good Friday to Easter Monday Monday Buy in – 2 Rounds 50 Single Unders / 10 Pass Throughs / 10 PVC OHS / 10 90/90s / 20-30 sec wall facing HS hold Mobility – Wrist Stretch A) Back Squat – 2-4-6-4-2 climb in weight like previous weeks *5 seated double jumps […]
Monday Buy in – 2 Sets:5 Lateral Box Step Ups (each side)5 Russian baby makers5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) BB Prep 2-3 Sets14 Barbell Back Rack Bulgarian Split Squat (7 each side)7 Double Kettlebell Hang Squat Clean12 Rower Pike Up (Place feet on the seat of a rower and do pikes ups) […]
Monday Buy in – 3 Sets1:00 Cardio (moderate)12 Hanging Scap Retraction, 6 Kip to Swing, 3 Strict Pull Up6 Overhead Squat with Empty Bar6 Power Snatch with Empty Bar A) Back Squat 2-4-6-8-10 (heavier than last week) *These will be ascending reps AND ascending weight.**In between sets, perform 5 Seated Box Jump. Metcon – 3 […]
MondayBuy in – 2 Rounds 20 Walking Lunges / 12 Cossack Squats / 30 sec Hollow Mobility – Banded Ankle A) Back Squat – 2-4-6-8-10 *These will be ascending reps AND ascending weight.**In between sets, perform 5 Seated Box Jump. Metcon – For time Partitioned as you like 200’ Front Rack Walking Lunge (2×50/35)300′ Handstand […]
Monday Buy in – 2 rounds 2 min row / 5 Strict Pull ups / 5 per leg Box pistol progression / 10 Hip Flow with stretch / 5 Pause Back Squats Mobility – Banded Hip and Ankle A) Back Squat – Build to a heavy 4 Metcon – For time 1000m Row into 4 […]
