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Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box Assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) Murph Prep 4 Sets (1 set every 10 minutes)400m Run-into-2 Rounds10 Pull Ups20 Push Ups30 Air Squats-into-400m Run Tuesday Buy in – 4 Sets5 Double Kettlebell Front […]
Monday Buy in – 3 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) A) Push Press – Build to a heavy 3 Metcon – Murph Prep Monday AMRAP 7 Minutes200m Run10 Strict Pull Ups -Rest 3 Minutes- AMRAP 7 Minutes200m […]
Tuesday Buy in – EA Warm Up Metcon – 10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)10 Hang Power Snatch (75/55)10 Lateral Burpee over Bar10 Toes to Bar10 Wall Ball (20/14) (10/9ft) -rest 5 minutes- 10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)10 Hang Power […]
Monday Buy in – 2 Sets1:00 Cardio (easy-moderate)50 Single Under5 Burpee10 Hanging Scap Retractions into 5 Kip Swing10 Banded Good Morning:15 Freestanding Handstand Hold OR :30 Handstand Hold20 Step Back Lunge Metcon – 2 sets:AMRAP 3 Minutes30 Double Unders2 Burpee Bar Muscle Ups -Rest 2 minutes- AMRAP 3 Minutes10 Kettlebell Swings (53/35)10ft Handstand Walk or […]
Monday Buy in – 2 Sets1:00 Ski OR Row (easy-moderate)25 Plate Hops:15 Side Plank (each side)10 Kip to Swing5 Inchworm Metcon – 3 sets AMRAP 3 Minutes30 Double Unders10 Toes to Bar-Rest 1 minute-AMRAP 3 Minutes30 Double Unders10 Burpee Pull Ups -Rest 1 minute b/t sets- A) 3 Sets5 Chin ups @7/10 RPE (weighted if […]
Monday Buy in – 2 Rounds 1:00 Ski (OR Row) (moderate)50 Single Under5 Inchworm w/Push Up:15 Wall Facing Handstand Hold10 Alternating V Ups5 Kip to Swing A) 2 Sets5 Bench Press @6-6.5 RPE 2 Sets3 Bench Press @7-7.5 RPE 2 Sets1 Bench Press @8-8.5RPE *7 Push Up after each set.**Rest as needed between sets. Metcon […]
