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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 […]
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 […]
