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Monday Ea Warm up a) Push press – build to a 8rm then 90/80% x6-8 Metcon – for time 4-8-12-16-20 deadlifts 225/155 2-4-6-8-10 wall walks 15 min cap Tuesday Buy in – 3 Rounds 20 Speed Skaters / 10 Burpee to air squat / 10 Each Side Later box step ups Mobility – Ankle Smash […]
Monday Warm up – 5 min skipping practice then 2 rounds 7 tempo strict press each arm 5 sec up and down/ 10 banded Tricep extensions / 10 slow push ups a) Build to a 10RM Push Press- then 2 drop sets one down 10% and one down 20% *both drops sets are max reps […]
Monday EA Warm up A) Back Squat 4×5 65/70/75/80 B) Front squat 3×5 @ 65 Metcon – 3 rounds for time 15 cal row 12 Power Snatch 95/65 9 Burpees Tuesday Buy in – 2 Rounds 15 Push ups / 10 KB High Pull each side / 1 min supinated hang / 20 Plank up […]
Monday 3 Rounds – 1 min erg of your choice / 5 sumo inchworm with push up / 10 3 second pause Cossack squat / 5 box jumps A) Back Squat – 5-5-3-2-1 5@70, 5@80, 3@90, 2@95, 1@100 B) Front Squat – 3×5 75,80,85% 5 max high jumps after each set Metcon – 7 min […]
Monday Closed Tuesday Warm up – 3 Rounds 10 Glute Bridge 5 Tempo Goblet Squats @3331 10 Strict Pull ups 5 Burpees A) Back squat – 6-6-3-2 6s @ 70/80%, 3 @ 90%, 2 @ 95% B) Front Squat – 3×5 @ 65/75/80% Metcon – For Time30 Calorie Row30 Pull Ups15 Burpees Box Jump Over […]
Monday Buy in – EA Warm up A) Bench Press – 5-3-1-5-3-1-5 5@75, 3@85, 1@90, 5@80, 3@90, 1@95, 5@80-85 *last 3 sets superset with 12 DB PP Metcon – 4 Rounds 50 Double Unders 10 Double DB Thrusters(50/35) *12 min cap Tuesday Buy in – 3 Rounds :30 sec KB Deadbugs / 5 Double KB […]
