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Monday Warm up – 12 min 10 Pass Throughs / 10 PVC OHS / 10 Hollow Rocks / 10 Bird Dogs Mobility- 1 min each lat and pec openers A) Overhead Squat – build to a heavy double B) 20 min AMRAP – Monday Murph Prep! 60 Strict Pull ups 60 Push ups 80 Sit […]
Monday Buy in – 10 Min easy 12 Box Step Overs / 10 Cossack Squats / 10 Banded Pull Aparts / 30 sec supinated hang A) Murph Prep – 7 min AMRAP 200m Row 10 Strict Pull ups rest 3 min 7 min AMRAP 200 m Row 15 Push ups rest 3 min 7 min […]
Monday Buy in – 12 min 15 cal Row/ski / 10 Each Leg Hurdle Steps (there and back) / 10 DB Press 5 each leg (stand on single leg) / 10 Reverse Scorpion (lay on back) A) Strict Press – 5-5-4-4-3-3-2-2 weights should be heavy and building through all sets! B) Partner Wod – 25 […]
Monday Buy in – 3 Rounds (0-15) 50 Jumping Jacks / 10 Hand Release Push ups / 10 SLRDL w/ 2 KB / 10 KB Press standing on one leg A1) DB Bench Press x 6 heavy A2) Deadlift x5 @75-80%Reset each lift rest 90-120 x5 working sets (15-45) B) 10 Min AMRAP 5 Pull […]
Monday Buy in – EA Warm Up A1) Back Squat x3 try to get a little heavier than last week A2) DB Push Press x8 rest 90 x7 sets B) 8 Min Amrap 12 Pull Ups 12 Box Jumps Tuesday Buy in – 3 Rounds (0-15) 300m Row/ski / 10 per arm Light KB High […]
Monday Warm up – 15 min warm up pace 250m row or ski / 10 Glute Bridge (pause 3 seconds at top) / 10 V-snaps / 10 Air Squats with rotations Mobility – 2 min each side deep hip openers keep moving (15-20) A) Back Squat 8×3 – build to a heavy rest 2 min […]
