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Monday Buy in – 2 Rounds 300m Row / 10 Lateral Cross Over Box Step ups / 5 Tempo Back Squats @55×1 / 10 DeadBugs / Around the world Plank Walk Mobility – Banded Pigeon A) Back Squat – 5×2 @84% B) Front Squat – 5×3 @77% Metcon – 5 Rounds 15/12 Cal Row 15 […]
Monday Buy in – EA Warm up A) Back Squat – 5×3 @ 73% B) Front Squat – 3×2 @ 88% Metcon – For time 40 Double Dumbbell Snatches (2×40/25)90 Double Unders20 Devils Press (2×40/25)90 Double Unders10 Burpee Dumbbell Squat Clean Thruster (2×40/25) Tuesday Buy in – 3 Rounds1:00 Row (moderate pace)8 Hanging Scap Retractions, […]
Monday Closed – Happy Thanks Giving! Tuesday Buy in – 2 Rounds 200m Run / 5 Lateral Box Step ups each side / 5 Russian Baby Makers / 5 Tempo Empty Bar Back Squats @3321 A) Back Squat – 5×2 @ 81% B) Front Squat – 5×3 @ 75% Metcon – 12 min EMOM 3 […]
Monday Buy in – EA Warm Up A) Push Press – Build to a 2RM Metcon – 4RFT 400m Run 15 Bench Press @50-60% Tuesday Buy in – 2 Rounds 1:00 Row (moderate)30 plate hops5 jumping air squats3-5 Wall Push Press Thows to Target (at workout weight and height) A) Back Squat 5×3 @ 72% […]
Monday Buy in – 2 Rounds 30 Plate Hops / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squat / 10 Cossack Squat w/ Thoracic Rotations A) Back Squat – 5×3 @78% B) Front Squat – 5×3 @83% Metcon – 10 min AMRAP 10 Kettlebell Swings (53/35) 10 Box Jumps […]
Monday Closed Tuesday Buy in – EA Warm Up A) Back Squat 5×3 @75% B) Front Squat 5×3 @80% Metcon – for time Row 200m20 Power Snatches (75/55)Row 200m20 Power Snatches (75/55)Row 200m20 Power Snatches (75/55)Row 200m Wednesday Buy in – 2 Rounds1:00 Ski (easy to moderate)25 Single Under5 Inchworm w/Push Up:20-:30 Wall Facing Handstand […]
