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Monday Buy in – EA Warm Up A) Strict Pull Up Test!! B) Power Jerk 3, 3, 3, 3 @ 50-60% Metcon – 2 RFT 400m Run 20 GHD Sit Ups 25 Wall Balls All with a Medball Tuesday Buy in – 5 Min Skipping work then 2 rounds – 10/arm RKBS / 30 Sec […]
Monday Open Gym – 8am – 11am Tuesday Buy in – 2 rounds – 250m Row / 10 Front to Back Press / 10 Ring Rows / 10 Push Ups Mobility – 30 sec each – Wall Shoulder Stretch / Torso Twist / Chicken Wing A) Strict Press – 4×4 @ 70-79% B) Push Press […]
Monday Buy in – 10 Min Skierg work with mobility mixed in (banded super front rack / deep lunge with external rotation / front to back press with holds and stretches in end ranges) A) Push Press EMOM 5 min x 3 reps @ 65-75% B) Box Step Ups 3 x 8 – Double KB […]
Monday Buy in – EA warm up *Pull Up Week 6* A) Hang Power Snatch x 2 + Power Snatch x 2 – 4 sets Btw 70-79% Metcon – 4 sets *Power + Intensity* Power Clean x4 @ 70% T2B x10 Row 8/6 cal Tuesday Buy in – 2 rounds – 1 min Bike / […]
Monday Buy in – Coach Led Warm up Metcon – Row 1500m Run 1 km Double Unders x 200 (Singles 400) Rest 4 min Repeat *goal is two rounds to be close RX+ 2k row/1200m Run/300 Double Unders Butts and Gutts Buy out – 3 sets 1 min Hollow Hold 1 min Russian Twist 30 […]
Monday Buy in – 2 rounds – 300m Row / 5 YTWAs / 5 Goblet Squats 1/4,1/2,3/4,full (20 reps) / 10 Power Cleans (light) Mobility – BB Front rack smash + wrists A) Clean + Jerk x 4 * 4 sets 70-85% Metcon – 3 RFT Wall Ball x 15 DB Power Clean x 20 Lateral […]
