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Monday Buy in – 3 Sets1:00 Bike (moderate)50 Single Unders10 Hanging Scap Retractions, 5 Kip Swings5 V Ups5 Front Squat A) :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold 5 sets @ 60-75+% 1RM Front Squat Metcon – 5 Rounds100 Double Unders20 Toes to bar10 Front Squats (185/125) […]
Monday Buy in – 3 Sets 100ft (50/50ft) Kettlebell Over Under Carry14 Goblet Hold Cossack Squat (7 each leg)30 Calf Raises A) 1 Front Squat @ 75% 1 RM Front Squat1 Front Squat @ 80% 1 RM Front Squat1 Front Squat @ 85% 1 RM Front Squat1 Front Squat @ 85-85+% 1 RM Front Squat1 […]
Monday Buy in – 3 Sets14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)10 Kneeling Dumbbell Push Press5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups Metcon – 8 Sets800m Bike / 400m Row […]
Monday Buy in – 3 Sets:100ft Double KB Overhead Carry (Perform 5 strict press every 25 feet)3x (3 RDL + 3 Barbell Row)30 Calf Raise A) 5 min EMOM Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power CleanMin 2: 3 Hang Power Clean + 1 Push Press @ […]
Monday Buy in – 10 min EA warm up Murph Day Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Tuesday If you weren’t here Monday Murph day! Buy in – EA warm up A) Build to […]
Monday Closed Tuesday Buy in – 3 Rounds 15 Reverse Grip Shoulder Press15 Supinated Grip Barbell Row30 Calf Raises Murph Prep 3x600m Run-rest 2 minutes b/t sets- then 3 Sets:15 Pull Ups30 Push ups45 Air Squats-rest 3 minutes b/t sets- Buy out – Foam roll legs and upper body Wednesday Buy in – 3 Sets10 […]
