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Buy in – 3 min Bike/Skip/Row then – 2 rounds w/light KB 10 Russian KBS / 5 Snatch + 50 Ft OH carry each arm / 5 Tempo Goblet Squat @44×1 / 25ft Alternating Side Lunge A) Back squat 2,4,2,4 * doubles at 85% and 4s @75-80% B)EMOM x5 @65-75% of clean – 1 Power […]
Buy in – 2 Rounds Burgener + Tspine openers A) Power Snatch 6 sets 3,3,3,3,2,1 *all sets between 65-75% Metcon 1 – Complete in 3 min windows x3 4/6/8 of C2B Pull ups – Snatch 75/45 – HSPU +reps each block if you complete Metcon 2 – 3 RFT Wall Balls x20 Double Unders x60 […]
Buy in – 50 Jumping jacks – 40 sit ups – 30 Air squats – 20 Push Ups – 10 Ring rows Metcon – 10 Rounds :30 sec Row :30 sec Double Unders 1:00 rest A1) Bench Press x10 @ 40% A2) Push up to Down Dog x10 A3) Dead Bug x 10 3 sets
Buy in – 50 cal row with partner – partner does push ups (switch ever 10 push ups) 50 ft line drills – Lunge with overhead reach/ Quad Pulls/ Toe Pull/ Figure Four Pull/ Duck walk/ inchworm/ broad jump A) Proper Deadlift drills 4×5 @ 40% *hinge not squat Metcon – “Open Tester” 10 Ring […]
Buy in – 3 rounds 15 cal Bike / 10 cossack squat (banded assistance from pole) / 10 DB cuban press / 30 sec each way ankle rotaions A) Back Squat – 4×3 @ 45% rest 1 min between sets B) Behind The Neck Press 3×10 @ 35% of Press Metcon – 6 min AMRAP […]
Buy in – EA warm up (COACH LED we are going to do it all!!!) A) Snatch Complex – 1 Snatch High Pull + 1 Snatch (full) 6 sets between 45-55% Metcon – For time 27-21-15-9-3 Cal Row – DB Thrusters (50/35) – Burpees
