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Monday Buy in – 5 min Double Under Practice – then 2 Rounds – 10 Cossack Squats / 10 PVC Split Jerks w/ Pauses / 10 Face Pulls / 10 Plate Squats A) Split Jerk – 5 sets @ 60-69% *3-3-3-2-2 B) Cleans – 5 sets @ 65-75% *3-3-3-2-2 Metcon – 7 Min AMRAP 2,4,6,8,10,12…. […]
Monday Buy in – 2 Rounds – 20 Cal Row / 10 Banded Good Mornings / 10 Steps each way Xband Walk / 20 Air Squats / 20 Push Ups Mobility – Front Rack A) Clean and Jerk – Build to a 1RM in 7-10 sets Metcon – 60 cal Bike for time!! Tuesday […]
The testing you have all been waiting for!!! Lots of heavy lift and hard workout make sure you are getting lots of sleep and eating well!! Monday Buy in – 2 rounds – 200m Run / 10 Russian KBS / 5 KB Snatch + 50 ft OH carry right hand then let hand / […]
Monday Closed Tuesday Buy in – EA warm up A) DB Bench Press 6×8 to a Moderately Heavy B) DB Bent Over Row 4×10 /arm @Heavy Metcon – For Time 50 Burpees 10 Ring Rows 10 Strict T2B 15 Strict Pull ups 15 Kipping K2E 20 C2B 20 T2B Wednesday Buy in – […]
Monday Buy in – 5 min skipping practice then 2 rounds – 10 Russian KBS / 5 DB Snatch + 50ft OH carry each arm / 5 Goblet Squats @44×1 / 25ft side to side lunge A) TNG Power Clean EMOM x 4 Min x 5 Reps @ 65-75% B) TNG Power Snatch EMOM x […]
Monday Buy in – 2 Rounds – 30 Air Squats (change stance every 10 squats) / 10 Banded Psoas March / 20 sec Bottom of Dip Hold / 10 Tall Plank Controlled Art. Rotations Mobility – External Rotations x3 Positions A) Back Squat – 3-3-2-2-1 (% at 70-80-75-78-79) Metcon – 7 min AMRAPs with 3 […]
