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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
Buy in – 2 rounds – 30 – 50 Double unders (pick number and do in sets of 5/10/15…) / 50 ft Duck walk/ 45 sec plank with plate on back/ 5 low + high trunk rotations (banded) Mobility – Calf Smash A)Front Squat – 3-3-3-2-2-2-1-1 up to 95% Metcon – Open 18.1 20 Min […]
Buy in – 3 min Bike or Row (+ intensity every min) then 2 rounds – 10 Cossack Squat/ 10 Muscle Cleans/ 10 Front Squats/ 5.5.5 Split Jerk Foot work drill Mobility – Barbell on lats A) Clean and Jerk 3-3-3-2-2-1-1-1 *goal to 95% Metcon – 3x3min Amraps with 2 min rest 9 KBS (53/35) […]
Buy in – Flight Simulator – Unbroken Double Unders 10-20-30-40-50 (scale to singles or to doable numbers) (8 min cap) If you make it through you get one attempt at max reps unbroken!! A)Push Press EMOM x 6 min x2 reps @ 75-85% B) Pull ups 3×6 @30X0 C) Hip ups 3×10 @30X0 Metcon – […]
Buy in – 50 Lunges every 10 lunges 5 reverse burpees Gymnastics emom – 3 rounds A) Banded RMU transitions x 5-7 B) Box HSPU x10 (from parralets if possible!) C) 45 sec Reverse plank Metcon – “Turtle Power” GHD Sit up x30 Thrusters x15 (155/105) Scale accordingly but this should be heavy! *think about […]
