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Monday Buy in – EA warm up A) Front Squat – 4 x 5 @ 70 – 79% B) Back Extensions 3 x 10 Metcon – 2 x 6 min AMRAPs with 3 min rest btw 25/20 Cal Row 50 Double Unders 10 Power Snatch @ 60% 15 Double KB Front Rack Step Ups […]
Monday Buy in – 2 rounds – 20/leg Single Leg Skips / 10 Front to Back Press / 5 Snatch Shrugs / 5 Snatch High Pulls / 5 Power Snatch / 10 Banded Glute Bridge A) Power Snatch 3,3,3,2,1 @ 65-75% B) Push Press 3,3,3,2 @ 70-80% Metcon – 10 Min AMRAP 30 Double Unders […]
Monday Open Gym – 2pm- 4pm Tuesday Buy in – 3 rounds – 30 Skips / 10 Front to Back Press / 10 Push Ups / 10 Russian KBS / 5 YTWA’s Mobility – 10 Cat/Cows + 10 Bird Dogs A) Tempo Bench Press – 4×10 @45-55% @40×0 B) Supinated Pull Ups – […]
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 / […]
