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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 […]
Deload Week! Monday Buy in – 2:00-3:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat A) 3 Sets20 Tall Box Step Up10 L Seated Dumbell Press + 10 Push Ups on Dumbbells:10 Dead Hang + 3 Strict Pull Up + :10 Dead Hang Metcon AMRAP 30 Minutes1.5 Mile RunAMRAP rounds of […]
Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Banded Strict Pull Up10 Hand Release Push Up10 Lateral Box Step Up (each leg) A) 5 Incline Close Grip Bench Press @ 50% of estimated 5RM3 Incline Close Grip Bench Press @ 70% of estimated 5RM2 Incline Close Grip Bench Press @ […]
