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Monday Buy in – 2 rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 Single arm dumbbell upright row (each side) (light)10 Banded good morning Metcon – 21-15-9 (18-12-6)Calorie BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9 (18-12-6)Calorie Bike15-9-3Hang Power Cleans (155/105) A) 10 Dumbbell Bench Press @ 6/10 RPE10 Dumbbell Bench Press @ 7/10 RPE8 […]
Monday Buy in – EA Warm up + Rope climb practice A) 3 Back Squat @ 6/10 RPE3 Back Squat @ 7/10 RPE2 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 9/10 RPE Metcon- 10 minutes AMRAP7 Ring Push Ups1 […]
Monday Buy in – 1 round Thursday Buy in – EA Warm up A) 1 Back Squat @ 6/10 RPE1 Back Squat @ 6.5/10 RPE1 Back Squat @ 7/10 RPE1 Back Squat @ 7.5/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 8.5/10 RPE1 Back Squat @ 9/10 RPE1 Back Squat @ 9+/10 RPE […]
Monday Buy in – EA Warm up A) 5 Bench Press @ 6/10 RPE3 Bench Press @ 7/10 RPE1 Bench Press @ 8/10 RPE5 Bench Press @ 7/10 RPE3 Bench Press @ 8/10 RPE1 Bench Press @ 9/10 RPE1 Bench Press @ 9+/10 RPE1 Bench Press @ 9+/10 RPE 9+/10 RPE = A challenging rep, […]
Monday – closed Tuesday Buy in – 2 Rounds 50 Jumping Jacks / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squats / 5 Tempo Banded Pull Ups / 5 per arm Single Arm DB Thrusters A) 5 Front Squat @ 6/10 RPE4 Front Squat @ 7/10 RPE3 Front Squat […]
Monday – closed Tuesday – Buy in – EA Warm up A) 5 Back Squat @ 6/10 RPE4 Back Squat @ 7/10 RPE3 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE6 Back Squat @ 8/10 RPE6 Back Squat @ 9/10 RPE B) 5 Bench Press @ 6/10 RPE4 […]
