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Monday Buy in – EA Warm up A) Back Squat 4 x 4 @ 70-75% B) BB Bent over Row 3 x 8 @ moderate Metcon – 8 min AMRAP 5 C+J 165/115 10 Box Step Overs 24/20 Tuesday Buy in – 2 Rounds 10 Speed Skaters / 10 Dead Bugs ( banded feet ) […]
Monday Buy in – 2 Rounds 50 Skips / 15 Goblet Squats / 10 Russian KBS / 10 per arm Bent Over Row Mobility – Hip Flow A) 10 min EMOM – 2 x Back Squat @ 60-70% Metcon – 10 – 20 – 30 Push Press (95/65) Cal Row Buy out – 40 Gymnastics […]
Monday Buy in – 2 rounds Parking lot run / 10 SLRDL to High Knee Drive / 10 Front to Back Hurdle Steps each leg / 20 Cyclist Squats Mobility – Banded Super Front Rack A) Front Squat 5 x 4 @ 40-50% Metcon – 15 Min AMRAP Parking Lot Run 3 Rounds 5 Strict […]
Buy in – 2 Rounds 300m Row/Ski 20 Crossed Side to Side 10 Slow Prisoner Squats 30 sec per side Wide Hip Opener A) Back Squat 4 x 5 @ 40-50% *slow eccentric fast turn around Metcon – For time 750 m Row or Ski 30 Sit-ups 500 m Row or Ski 40 Sit-ups 250 […]
Warm-up- 2 Rounds 10 Pass Throughs 10 Muscle Snatch (From Hip) 10 Power Snatch (above the knee) 10 Cossack Squats 20 Sec hang from Pull up bar A) 3 Position Power Snatch – 4 sets at 40-50% B) Strict Pull-up 3 x 3-5 reps Metcon – 21 – 15 – 9 Thrusters 85/55 Burpees
Buy in – 2 Rounds 50 Skips / 10 Inch Worms / 15 Face Pulls (one band) / 10 Deadbug A) Deadlift – 5 x 6 @ 40-50% Metcon – 4 Rounds For Time 10 Pike HSPU 20 Alternating DB Snatch 30 Air Squats 40 Double Unders (80 singles)
