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Buy in – Gymnastics EMOM x 3 rounds 1) 6-10 TTB 2) 6-10 HSPU 3)3-5 BMU (low bar transisions) A) Split Jerk 6×3 to a heavy for the day Metcon – Open 17.5 10 Rounds For time 9 Thrusters (95/65) 35 Double unders Scaled – single unders (65/45)
Buy in – 2 rounds 500m row / 10 hip flows each way + stretch each 5 / 10 PVC pass throughs / 10 BB OHS slow and controlled A1) Push Press 4×3 @ 70-80% A2) Strict Weighted Pull ups 4×8 (unbroken) B) 3+3s x3 sets @80-90% of snatch Metcon – 4 rounds 1:00 Burpees […]
Buy in – 3 min Bike/Skip/Row then – 2 rounds w/light KB 10 Russian KBS / 5 Snatch + 50 Ft OH carry each arm / 5 Tempo Goblet Squat @44×1 / 25ft Alternating Side Lunge A) Back squat 2,4,2,4 * doubles at 85% and 4s @75-80% B)EMOM x5 @65-75% of clean – 1 Power […]
Buy in – 2 Rounds Burgener + Tspine openers A) Power Snatch 6 sets 3,3,3,3,2,1 *all sets between 65-75% Metcon 1 – Complete in 3 min windows x3 4/6/8 of C2B Pull ups – Snatch 75/45 – HSPU +reps each block if you complete Metcon 2 – 3 RFT Wall Balls x20 Double Unders x60 […]
Buy in – 50 Jumping jacks – 40 sit ups – 30 Air squats – 20 Push Ups – 10 Ring rows Metcon – 10 Rounds :30 sec Row :30 sec Double Unders 1:00 rest A1) Bench Press x10 @ 40% A2) Push up to Down Dog x10 A3) Dead Bug x 10 3 sets
Buy in – 50 cal row with partner – partner does push ups (switch ever 10 push ups) 50 ft line drills – Lunge with overhead reach/ Quad Pulls/ Toe Pull/ Figure Four Pull/ Duck walk/ inchworm/ broad jump A) Proper Deadlift drills 4×5 @ 40% *hinge not squat Metcon – “Open Tester” 10 Ring […]
