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Monday Closed Tuesday Buy in – 300m row then 3 rounds 30 sec Deadbug / 5 Tempo Goblet Squat @33×1 / 10 Tall Kneeling KB curls A) Back Squat 10-8-6-4 10 @ 60% , 8 @70%, 6 @75%, 4 @80% rest as needed between sets Metcon – For time 400m Row 40 Wall Balls (20/14) […]
Monday Buy in – 3 sets keep light but build through sets Snatch Push Press x3 + Snatch Balance x1 + OHS x1 After each set 5 Turkish get ups each arm A) Snatch Deadlift to mid thigh + Pause Snatch Pull (pause 2 seconds at top of extension) + Snatch Pull + Snatch 3 […]
Monday Buy in – 4 min row or ski EMOM 3 inch worms then 2 rounds – 30 Mountain Climbers / 10 Light DB Strict Press / 10 reverse scorpion Mobility – 4 way wrist stretch A1) Strict Press 10-8-6-4-2 *building A2) Between each set 30 second DB OH Hold into 10 DB Bent over […]
Monday Buy in – 2 Rounds 50 Skips (singles or doubles or mix!) / 10 Hanging High Knees / 8 Box Step ups high / 5 Tempo Air Squats @62×0 A) Back Squat – 10-8-6-4-2 *after each set 10 max height wall balls Metcon – For time 40 air squats into 50-40-30-20-10 Double Unders 18-15-12-9-6 […]
Monday Buy in – EA Warm up A) Pause OHS 3-3-2-2-1-1 between sets 45sec double DB OH Hold rest 60-90 Metcon – 10 Rounds for time 200m Run (if the smoke doesn’t clear up for your session we will stay inside and use the rowers/bikes/skiers) 12 T2B 15 min cap Tuesday Buy in 2 Rounds […]
We will be closed for the long weekend Thursday – Sunday. Enjoy the long weekend!! Monday Buy in – 2 Rounds 1 min Row or Ski / 16 lunges / 30 sec per side DB OH Hold / 10 Hanging Scap Retractions + 6 Kip Swings / 5 Dynamic Squat Stretch A) Alternating DB Bench […]
