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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 […]
Monday Buy in – EA Warm Up A) Front Squat – 5-4-3-2-1 *building *hit a couple warm up sets before B) For time 21/16 cal Row or Ski 42 Wall Balls 21/16 cal Row or Ski 36 Wall Balls 21/16 cal Row or Ski 30 Wall Balls * 15 min cap Tuesday Buy in – […]
Monday Buy in – 2 Rounds 10 Single arm DB Thruster each arm / 1 min plank high plank / 1 min hollow rocks / 10 BB Push Press Mobility – Super front rack / wrist stretch A) Push Press – 3-3-2-2-1-1-1 Rest 60-90 BTW sets B) For time 18 DB Thrusters (40/25s) 200m Run […]
Monday Buy in – EA warm Up A1) Incline Db Bench Press x 6 A2) Supinated BB row x 6 rest 90 x6 sets building B) For time 100 Double Unders 12 Strict HSPU 12 Power Cleans (165/110) 12 Strict HSPU 100 Double Unders Tuesday Buy in – 3 Rounds 250m Row / 10 Goblet […]
