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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 […]
Monday Buy in – 2 sets 1:00 Cardio (moderate)10 Hanging Scap Retractions, 5 Kip to Swings10 Alt. Leg V-Ups5 Inchworms, 5 Hand Release Push Ups10 Air Squat, 5 lateral box step ups Murph Prep Monday“Barbara”5 Sets:20 Pull Ups30 Push Ups40 Sit Ups50 Air Squats-rest 3 minutes b/t sets- scaled version 5 Sets:10 Pull Ups20 Push […]
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 […]
