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Monday Buy in – 3 Rounds – 10 Air Squats / 10 Push Ups / 10 Ring Rows / 10 Sit ups A1) DB Bench x 6 A2) Hip Extension (GHD) x 10 Rest 90 sec x 5 Sets Metcon – For time (CanWest Team Qualifier) 60 WB (20/14) 60/45 Cal Row 30 Devil Press […]
Monday Buy in – 3 min Bike/Row/Ski – then – 20 Goblet Squats / 10 Face Pulls / 10 High Jumps / 10 Pass Throughs A1) Front Squat x 3 @75-80% A2) Double Jump x 10 A3) Side to Side Jumps x 20 Rest 2 min x 3 sets Metcon – 8 min Work / […]
Monday Buy in – 2 Rounds – 18 Cal Ski / 10 Glute Bridge (band) / 10 YTWA’s (5+5) / 20 Lunge w/ stretch Mobility – Lat smash on foam roller A1) DB Bench x 8 A2) BB Bent Over Row x 8 Rest 60-90 sec between sets x 6 sets to a Moderate Metcon […]
Monday Buy in – 2 Rounds – 15 Cal Bike / 10 Arch Hollows / 5 Squat Jumps / 10 Banded Good Mornings Mobility – Wrist Stretch + Wall Shoulder Stretch A) Hang Power Clean x 3 – Build to a max for the day Metcon – 8 min AMRAP / 4 min Rest / […]
Monday Buy in – EA Warm Up A) Bench Press – 4 x 5 @ 80-90% Metcon – 16 min AMRAP 16 Sumo Deadlift High Pull 75/55 24 Push Press 16 Bar Facing Burpees Tuesday Buy in – 2 Rounds – 300m Row / 10 Cossack Squats / 5 YTWAs / 5 Broad Jumps Mobility […]
Monday Buy in – 2 Rounds – 300m Row / 10 Arch Hollows / 10 Face Pulls / with PVC 5 Snatch Grip Deadlifts / 5 Pulls / 5 Power Snatch / 5 OHS A) Snatch Pull x 3 + Snatch x 3 – Build to 75-80% in 5 – 6 sets Metcon – 7 […]
