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Monday – Open Gym Tuesday Buy in – 3 Rounds1:00 Row (moderate)15 Single Unders15 Double Unders Metcon – 5 Rounds 250m Row 25 Double Unders 25 Single Unders Rx+ skips unbroken A) Back Squat – 4×3 @ 70-75% B) Seated Good morning 3×5 light-moderate Wednesday Buy in – 2 Rounds1:00 Air Bike (easy to moderate)10 […]
Monday Warm up – EA warm A) Back Sqaut 4×6 @60% Metcon – 4 rounds for time 15 Burpees 15 air Squats 15 Push ups Tuesday Buy in – 3 Sets1:00 Row OR Cardio (moderate)15 Russian KB Swing (Moderate)15 Banded Air Squat10 Single Arm Press (Light-Moderate) (each side)-Then-Warm Up to Kettlebell weights Metcon – 4 […]
Monday Buy in – 10 min Erg (easy to moderate) Then 5 movements from EA Warm Up A) DB Strict Press Build to a heavy 10 in 5-6 sets B) DB Bulgarian Split squat 4×10/leg Metcon – 15 Min AMRAP 20 Alt DB Snatch (50/35) 20 SA OH Reverse Lunges (10/arm) 1 min High Plank […]
Please keep an eye on Zenplanner as there might be a couple canceled sessions on Friday Monday Buy in – 2 Rounds 1 min Cardio of your choice / 25 Single Unders / 10 Inchworms w/push up / 15 KB Swings then 2 rounds 2 Devil Press / 20 Double Unders Metcon – 3 sets […]
Monday Buy in – 3 Sets1:00 Row (moderate)6 Single Arm KB Thruster (each side) (Light-Moderate)4 Jumping Air Squats Metcon – 500m Row50 Air Squats-rest 1:00-500m Row50 Wall Balls (20/14) (10’/9’)-rest 2:00-500m Row50 Wall Balls (20/14) (11’/10’)-rest 3:00- 5 sets:250m Row-rest 0:30 b/t sets- A) 3 Sets10 Double Dumbbell Walking Lunge + Double Bicep Curl & […]
Monday Buy in – 3 Sets12 Double KB Walking Lunges (One KB in Front Rack, One KB Overhead) (6/each leg)20 Alternating Single Arm KB Swing10 Seated Straddle-Legged DB press A) Back Squat 5×6 @ 2×70, 2×75, 1×75+ B) Good Morning 4×8 30 second weighted plank between sets Metcon – 21-15-9 95# Power Cleans Bar Facing […]
