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Monday Warm up – 3 Rounds 7 SA KB Front Rack Step Up (each leg) / 3 Turkish Get Ups (each arm) / 10 Candle Sticks on poll A) Back Squat 8-8-6-6 8s @ 65/70, 6s @ 80/85 B) Front Squat 3×5 75/80/85 Metcon – 2 Rounds 10 OHS 95/65 10 Strict Pull ups 10 […]
Monday Buy in – EA Warm up A) Push press 10-8-6-4-2 *building B) Push Press 4×4 @80%after each set 10 double DB rows C) core buster – 3 rounds 50 alternating vsnaps 50 Russian twists Tuesday Buy in – 2 Rounds 40 Air Squats / 10 Hanging High knees / 10 Hip Flow / 20 […]
Monday Buy in – EA Warm up A) Back Squat – 10-8-6-6-6 10 @ 60, 8 @ 65, 6s @ 70/75/80 * rest as needed between sets B) Front Squat 3×5 @60/70/75 Between sets 12/10 ca sprint on row or ski Buy out – 3 rounds :30 sec high plank into 30 mountain climbers :30 […]
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 […]
