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TuesdayBuy in – 1 set banded Thursday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Banded Good Morning10 Single Arm Dumbbell Suitcase Deadlift (each arm, moderate)50 Single Unders Metcon – AMRAP 14 Minutes14/11 Calorie Ski (OR Row)14 Deadlifts (185/125)28 Crossovers A) 10 Bench Press @ 6/10 RPE8 Bench Press @ 7/10 RPE6 Bench Press […]
Monday Buy in – EA Warm Up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 500m Row or Ski / 10 Pause Zombie Squats / 10 Box HSPU […]
Monday Buy in – EA Warm up A) 1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip + 1 Push Jerk 3 sets @ 65/68/70% 1 RM Clean and Jerk *Slow Clean Deadlift: 5 second ascent*Below the Knee Pause Clean: Pause in receive for 2 seconds. […]
Monday Buy in – EA Warm up A) Push Press – 4×4 @ 65-80% Metcon – for time 9-15-21-27 – Cal Row or Ski 10 Shuttle Sprints after each Erg Tuesday Buy in – 2 Rounds 1 min Bike / 10 Banded Good Morning / 5 each leg SLRDL / 5 Single Arm Press Metcon […]
Monday Buy in – 2 Rounds 1:00 Row OR Cardio (moderate):30 Plank5 Scap Push Up10 Kip to Swing on Rings15 Banded Good Morning (heavy band)5 Wall Ball (light)25ft Sled Push (empty Sled) Metcon- 10 Rounds10 Hand Release Push Ups10 Dumbbell Snatches (50/35)100ft Sled Push (moderate)10 Toes to ring (OR 10 V Ups)10 Wall Balls (20/14)100ft […]
Monday Buy in – 2 Rounds 20 Goblet Squats / 10 Push up into 2 should taps / 10 Ring Rows / 20 Banded Pull Aparts / 10 Light External Rotations (standing) A) 3 Front Squat @ RPE72 Front Squat @ RPE7.51 Front Squat @RPE81 Front Squat @RPE 8.5 B) 10 Dumbbell Bench Press @ […]
