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Monday Buy in – 3 Sets:5 Lateral Box Step Ups (each side)5 Russian Baby Makers5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) A) Back Squat 5×3 @ 75% B) Front Squat 5×3 @ 80% Metcon – 3 sets:50ft shuttle Run (2x25ft)14 Wall Balls (20/14) (11’/10’) (1’ Higher than Usual)6 Dumbbell Squat Snatches (35/25)50ft shuttle Run […]
Monday Buy in- 2 Rounds 20 Air Squats / 20 Hip Flow / 20 GrassHoppers / 10 Each side KB Press Mobility – Foam Roll Lats A)TEMPO Back Squat 5×5 (3:2:3:0)3 Second descent, 2 second pause, 3 second ascent, no pause Metcon – 3 rounds30 Goblet Squats (70/53)90 Double Unders Tuesday Buy in – 2 […]
Monday Buy in – 2 Rounds 200m Jog8 Thrusters (empty bar)10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups Mobility – Elevated Pigeon A) Back Squat 5×1 3×8/10 + 2×8.5/10 Metcon – for time 35 Pull-ups400m Run21 Thrusters (75/55)800m Run21 Thrusters (75/55)400m Run 35 Pull-ups Tuesday Buy in – 2 rounds 1 […]
Tuesday Buy in – 2 Rounds 1 min Row / 1 min Bike / 10 Prisoner Good Mornings / 10 Reverse Samson Lunges / 20 Banded Pull Aparts A) Deadlift 5×2 @80-90% Metcon- 2 Rounds40/32 Calorie Bike 40 GHD SIt Ups40/32 Calorie Row100foot Double Dumbbell Overhead Walking Lunge (2×40/25) Wednesday Buy in – EA Warm […]
Deload Week!! Monday Buy in – 3 Rounds 5 Lateral Box Steps ups (each side) / 10 Bootstrap Squats / 5 Tempo Empty Bar Backsquats @3121 A) Tempo Back squats 3×8 @3020 nothing over 50% Metcon – 10 Min AMRAP 40 Double Unders 20 KBS 53/35 10 Ring Rows Tuesday Buy in – 2 Rounds […]
Monday Warm Up – 3 Rounds 6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 DB OH Lunge (3 each leg) 30 sec Supinated Hang / 30 sec Plank / 30 sec Mountain Climbers A) Bodybuilding Superset 3 Rounds10 Chin Ups12 Standing KB Crush Grip French Press12 Standing KB Crush Grip […]
