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Monday Buy in – 2 rounds – 300m Row / 10 Banded Goblet Squats / 1 min Reverse Plank / 10 Pass Throughs Mobility – Pain Ball On Hip and Frog Stretch A) Tempo Back Squat – 3 x 5 @ 70-75% @3030 B) Tempo Single Arm OH Press – 3 x 12 @2000 Metcon […]
Monday Olympic Lifting Day Buy in – 3 min on Ski/Row/Bike then 2 rounds – 10 Cossack Squats / 5 Squat Jumps / 5 Light Power Snatch / 5 Drop Snatch / 5 Over Head Squats A) Snatch – Build to a 1rm in 6 – 10 sets B) Clean + Jerk – Build to […]
Monday Buy in – 2 Rounds – 50 Skips / 10 Samson Lunge / 10 Bootstrap Squats / 10 Push Ups Mobility – Hips + Front Rack A) Front Squat – Build to a Heavy Double For the day Metcon – “Princess Snowflake” 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict HSPU Tuesday Buy in – EA Warm […]
Monday Buy in – 2 Rounds – 50 Skips / 1 Min Plank / 10 Speed Skaters / 10 BB Power Cleans Mobility – Pain Ball on Pec and BB Front Rack Rocks A) 8 min EMOM – 3 C + J @ 70-75% Metcon – 20 min AMRAP – 20.2.2 8 Dual DB Thrusters […]
Monday Buy in – EA Warm Up A) Tempo Front Squat – 3,2,2,1,1 @ 75-80% *tempo @30×3 Metcon – 16 Min AMRAP 25 Double Unders 3 Burpee Box Jump Overs 5 Push Ups Tuesday Buy in – 2 Rounds – 300m Row / 1 min Tall Plank / 10 Goblet Squats / 10 Arch Hollows […]
Monday Buy in – 5 min Skipping Practice – then 2 rounds of – 10 Russian KBS / 5 KB Snatch + 50ft OH Carry / 5 Tempo Goblet Squats @44×1 / 10 Cossack Squats Mobility – Choose 2 – Super Front Rack / Wrist Stretch / Lat Smash A) Clean and Jerk – 8 […]
