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Monday 19.1 redo or Buy in – EA warm up A) Push Press 4×4 @60-69% B) Front Squat 4×4 @70-80% C) Incline Bench 4×3 @70-80% Metcon – 2 rounds 1 min Max T2B 1 min Max Pull ups 1 min Max HSPU 1 min Max Double Unders 30 sec rest Tuesday Buy in – 2 […]
Monday Warm up – Pizza Tag Buy in – EA warm up Partner WOD – 25 min AMRAP One Person Working at a time 100 Walking Lunges 75 Jumping Jacks 50 Air Squats 25 Pull Ups 50 Push Ups 75 Sit Ups 100 Air Squats Tuesday Buy in – 2 Rounds – 30-50 Double Unders […]
Buy in – Tabata Row or Bike – rest 3 min – then repeat on opposite Erg A) Snatch – 5 x 1 – Hit heavy in 5 sets B) Strict Press – 5 x 1 – Hit heavy in 5 sets C) High Box Jump – 5 x 1 – Hit high within 5 […]
Buy in – 2 Rounds – 20 walking lunges / 10 V snaps / 10 DB Biscep curls / 9 arch hollows every 3rd rep is a lever pull Mobility- BB lat smash A) Front Squat – 5×5 to a moderate weight Metcon – Brutes “Cliff Hanger” 7x BMU DB Farmer Carry x 100ft 21 […]
Buy in – Gymnastics EMOM x 3 rounds 1) 6-10 TTB 2) 6-10 HSPU 3)3-5 BMU (low bar transisions) A) Split Jerk 6×3 to a heavy for the day Metcon – Open 17.5 10 Rounds For time 9 Thrusters (95/65) 35 Double unders Scaled – single unders (65/45)
Buy in – 2 rounds 500m row / 10 hip flows each way + stretch each 5 / 10 PVC pass throughs / 10 BB OHS slow and controlled A1) Push Press 4×3 @ 70-80% A2) Strict Weighted Pull ups 4×8 (unbroken) B) 3+3s x3 sets @80-90% of snatch Metcon – 4 rounds 1:00 Burpees […]
