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Monday Buy in – EA Warm up A)Front Squat – 3-3-2-2-1-1-1 * find a heavy 1 for the day Metcon -8 min AMRAP 20 sit ups 20 Reverse Lunges Tuesday Buy in – 3 Rounds 10 Hang Power Snatch / 10 Overhead Squats / 30 sec Hang / 20 Alternating Vsnaps Mobility – Lat and […]
Monday Warm up – 10 min 100m Jog / 7 Ring Rows / 7 Inch Worm / 4 Push ups / 6 Air Squats “Murph” 1 mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile Run Partition the middle however you see fit! Tuesday If you missed “Murph” you are doing […]
Monday closed Tuesday Buy in – 2 Rounds 200m Jog / 10 Hang Scap Retractions / 10 Arch Hollows / 5 inch Worm w/push ups / 10 Air squats Metcon – 4 Rounds for time 20 Pull ups 30 Push ups 400m Run 50 Air Squats rest 3 minutes Wednesday Buy in – 2 Rounds […]
Monday Buy in – 5 min Cardio – 10 Air squats EMOM then 3 Rounds 5 Inch Worms 10 Hang Scap Retractions Metcon- Partner 25 min AMRAP 5 Pull ups 10 Push Ups 15 Air Squats A) Strict Press 5×4 @ 6-10 RPE 10 DB Push Press AFAP rest as needed Tuesday Buy in – […]
Monday Buy in – 3 Rounds Row – 10 Slow pulls + 10 Fast Pulls x2 / 20 Hip Flows / 10 Zombie Squats / 10 Front Rack Rockers Mobility – wrist stretch and tricep smash A) Pause Front Squat + Front Squat + Slow Eccentric Front Squat * build to a heavy in 6-7 […]
Monday Buy in – 2 Rounds 50-75 Skips / 10 Banded Good Mornings / 5 Broad Jumps / 1 min Low Plank A) Deadlift x8 + Tall Box Jump x5 working sets between 6.5-10/10 RPE x5 sets rest as needed after the box jumps Metcon – 7 min AMRAP rest 3 min x2 200m Run […]
