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Buy in – 5 min skipping practice then 2 rounds – KB high pull 8/arm / Dble KB Presss (bottoms up) / 5 Broad Jumps A) Power Clean + Power Jerk x3 @ 45% 4 sets B) Suitcase Carry x 60m x2 sets (35/25) Metcon – Open 16 + 17 .4 + 5 Min 55 […]
Buy in – 2 rounds – 50 Air Squats/ 15 Russian KBS/ 20 Sit ups Mobility – Front rack and shoulders (super front rack/hand in high band/banded bully) A)Front Squat x3 -4 min EMOM @ 45% B1) Single Arm DB Press x8/arm @20×0 B2) Back Extentions x10 SSx3 rest 45-60 sec between rounds Metcon – […]
Buy in – 3 Rounds – 50 High Jump Singles (work on control of jump and rope) / 10 Banded Glute Bridges / 10 Slow Banded Air Squats / 10 Banded Press A) Back Squat – 4×6 @ 60-70% B) C+J Prep for the wod Metcon – 15.1 + 15.1a 15.1 – 9 Min AMRAP […]
Buy in – 3 Rounds 10 Lunge with reach / 10 Barbell Good Mornings / 10 Face Pulls / 10 PVC OHS Mobility – tspine on foam roller and calf and ankle openers A) OHS 6×5 to a heavy but good form and depth Metcon – “Fitness Combine” 0:00 -3:00 – Max Cal Row 3:00-6:00 […]
Buy in – EA warm up (accumulate 2 min in hanging L-sit) A1) Push Press x2 A2) Double DB Bent Over Row x8 A3) DB Strict Press x6 A4) Double DB RDL x8/leg @31×1 Mega set x4-5 no rest between movements / 90 sec between sets Metcon – “Death By” Burpee Box Jumps ***must stand […]
Buy in – 3 rounds – 1 min Bike or Row / 18 Alternating Reverse Lunges / 100ft Double KB Front Rack Carry / 10 Push ups to Down dog A1) Bench Press 3-3-3-2-2-1-1-1 A2) Strict Pull ups 4×10 Metcon – 10-1 DB Squats (50/35s) after each set of squats 30 Double Unders
