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Buy in – EA warm up (3×30 sec reverse grip hang) A1) Single Arm KB Rack Split Squat @2020 x8/ leg -rest 45 sec A2) Half Kneeling Single Arm KB Press @21×1 x8/arm -rest 45 sec A3) Kettlebell Deadbug 60 sec continuous -rest 90 sec Superset x 4 Metcon – 10 – 1 for time […]
Buy in – 3 rounds 12 cal bike / 10 russian KBS / 5 goblet squats @44×1 / 9 power cleans (3 each above,bellow,ground) A) TNG Power Cleans – Build and Practice up to 65-75% B) 4 Min EMOM – 5 TNG Power Cleans Between 65-75% Metcon – 18 Min AMRAP 50 Double Unders (100 […]
Buy in – 3 rounds 12 cal bike / 12 cal row then 50ft line drills : Lunge with overhead reach / quad pulls / toe pulls / figure four pull / duck walk / inchworm / broad jump A) Strict Press – 5 x 3 (TNG) Metcon 300/250 m row Rope Climb 3-2-1 Legless […]
Buy in – 3 Rounds 20-30 single or double unders (start easy lots of skipping today with the wod so prime those calves) / 30 sec wall sit with plate on lap right into 5 squat jumps then 2 rounds 5 reps of each – slow snatch high pull (elbows stay above hands) / hip […]
Buy in – 3 rounds EMOM 1) 30 Flutter kicks in hollow 2) 10 Ring dips (strict) 3) 10 Ring swings Mobility – Frog stretch + banded super front rack A) Front Squat – 6×3 all @ 70-80% Metcon – “Death By” Bar Facing Burpees 1 first min, 2 second min, 3 third min…
Buy in – 2 rounds 10x10m Side Shuffle / 10 Alternating Squat + Thoracic Rotation / 10 Pass Throughs / 10 Eccentric Dorsiflexion each leg / 5 Sumo Inch Worm Mobility – 10 lying side rotations each side + pain ball on hip/glute area A1) Incline DB Bench x5 A2) Back Extension (GHD) x7 Superset […]
