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Monday Buy in – 2 Rounds 15 Cal Row / 10 Push-ups / 10 Pass Throughs / 10 Bird Dog A1) KB Front Rack Step-ups x 6 /leg *alternating A2) BB Bent Over Row x 10 Rest 90 sec x 5 Metcon – 5 Rounds “Speed!!” 9 Thrusters 95/65 9 Burpees Over Rower 9/7 Cal […]
Monday Closed Tuesday Buy in – 2 Rounds 40 Skips / 10 Front to Back Press / 10 Squat Jumps / 30 Sec HS Hold A) Strict Press x 2 + Push Press x 2 *Build to a heavy in 6 sets Metcon – 14 min AMRAP 25/20 Cal Row 16 Chest 2 Bar 10 […]
Monday Buy in – EA Warm-up A1) Alternating DB Press x 16 (8 per arm) A2) Strict Chin-up x 3 *as hard as possible Rest 1:30 x 5 Metcon – “Grover” 20 min AMRAP 5 Push-ups 10 Walking Lunges 15 Sit-ups Tuesday Buy in – 2 Rounds Parking Lot Lap / 10 Goblet Squats / […]
Monday Buy in – 2 Rounds Parking Lot lap / 10 BB Power Cleans / 10 BB Front Squats / 10 BB Split Jerks (pause in catch) A) Bottom to Top Squat Clean + Split Jerk * build to a heavy in 6-7 sets Metcon – “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 20 […]
Monday Buy in – 2 Rounds Parking Lot jog / 10 PVC Muscle Cleans / 10 PVC Front Squats / 10 BB Hang High Pulls / 10 BB Hip Cleans A) Clean – Build to a heavy 3 in 5-6 sets IWT 10 Devil Press (50/35) 400m Run rest 2 min 3 Rounds Rest 5 […]
Monday Buy in – 2 Rounds 300m Row or Ski / 10 Step in and out Burpees (change lead foot each rep) / 15 Banded Pull Aparts / 30 sec side planks Mobility – 4 pos wrist stretch A) Tempo Strict Press – 3 x 5 @ 70 – 75% @20X0 Metcon – For time […]
