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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 […]
Monday Open Gym 7-10 am Ideas Pull ups week #3 5 x +1 from last week Front Squat – 3 – 3 then 5 x 2 @ 70-79% Metcon – Hero WOD – 20 min AMRAP You Go I Go 5 Pull Ups 3 Wall Walks 16 Burpees Tuesday Buy in – 2 rounds – […]
Monday Buy in – 2 rounds – 30 Air Squats / 10 Pass Throughs / 10 Face Pulls / 10 Banded Good Mornings A) Power Clean x 2 + Split Jerk x 1 * to a moderate for the day B) Pull Up week #2 – 7 x Last week + 1 Metcon – 12 […]
Monday Buy in – 2 Rounds – 50 Skips (double or singles) / 10 KB Snatch / 10 Goblet Squats / 10 Cossack Squats / 10 Arch Hollows A) Back Squats – 3,3,2,2,1,1,1 @ 79-91% Metcon – “Fran” 21-15-9 Thrusters (95/65) Pull Ups Tuesday Buy in – 2 Rounds – 1 min Bike / 20 […]
Monday Buy in – 2 rounds – 1:30 Bike / 15 Push Ups / 8 per arm KB High Pull / 10 Banded Good Mornings Mobility – 30 sec each – torso twist and chicken wing A) Bench Press – 5 x 2 @ 80 – 85% B) DB Torso Row 3 x 10 per […]
