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Monday – Closed Tuesday Buy In – 2:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat Metcon – 3 Sets:800m Run (with vest)-rest 2:00 b/t sets- 3 Sets (with vest):20 Pull Ups40 Push Ups60 Air Squats-rest 3:00 b/t sets- Wednesday Buy in- 2 Rounds 1:00 Row OR Ski (easy-moderate):20 Side Plank […]

May 19 – 25 programming!!

Monday Buy in – EA Warm up A) 5 Sets3 Bench Press @7.5/10 RPE*Rest as needed between sets Metcon – 3 Rounds:600m Run20 Burpee Box Get Overs (40”)40 Front Squats (75/55) Tuesday Buy in – 3 Sets1:00 Ski OR Row (easy-moderate)50ft Overhead Carry (each arm, moderate)20 Step Back Lunge10 Abmat Sit Up Metcon – 3 […]

May 12 – 18 programming!!

Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box Assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) Murph Prep 4 Sets (1 set every 10 minutes)400m Run-into-2 Rounds10 Pull Ups20 Push Ups30 Air Squats-into-400m Run Tuesday Buy in – 4 Sets5 Double Kettlebell Front […]

May 5 – 11 Programming!!

Monday Buy in – 3 Sets1:00 Ski OR Row (moderate)10 Hanging Scap Retraction5 Box assisted Strict Pull Up5 Hand Release Push Up5 Lateral Box Step Up (each leg) A) Push Press – Build to a heavy 3 Metcon – Murph Prep Monday AMRAP 7 Minutes200m Run10 Strict Pull Ups -Rest 3 Minutes- AMRAP 7 Minutes200m […]

April 28 – May 4 programming !!!

Tuesday Buy in – EA Warm Up Metcon – 10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)10 Hang Power Snatch (75/55)10 Lateral Burpee over Bar10 Toes to Bar10 Wall Ball (20/14) (10/9ft) -rest 5 minutes- 10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)10 Hang Power […]

April 21 – 27 Programming!!

Monday Buy in – 2 Sets1:00 Cardio (easy-moderate)50 Single Under5 Burpee10 Hanging Scap Retractions into 5 Kip Swing10 Banded Good Morning:15 Freestanding Handstand Hold OR :30 Handstand Hold20 Step Back Lunge Metcon – 2 sets:AMRAP 3 Minutes30 Double Unders2 Burpee Bar Muscle Ups -Rest 2 minutes- AMRAP 3 Minutes10 Kettlebell Swings (53/35)10ft Handstand Walk or […]

April 14 – 20 programming!