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Monday Buy in – 2 Rounds 50-75 Skips / 10 Banded Good Mornings / 5 Broad Jumps / 1 min Low Plank A) Deadlift x8 + Tall Box Jump x5 working sets between 6.5-10/10 RPE x5 sets rest as needed after the box jumps Metcon – 7 min AMRAP rest 3 min x2 200m Run […]
Monday Buy in – 2 Rounds 1 min row / 10 empty bar push press / 10 Arch Hollows / 20 Alternating Vsnaps A) Single Arm DB Press x7 per arm after each set 10 PP at 30-40% of 1rm 5-6 sets to build Metcon – For time 2 Rounds 15-12-9 Bupree Box jumps Toes […]
Monday – closed Tuesday Buy in – EA Warm up A) Tempo Front Squat – 4×3 @5050 Keep under 6/10 on the RPE scale B) Front squat – Build to a heavy single Metcon – 8 Min amrap 15/12 cal Bike 12 Burpees over the bar 12 Squat Clean Thrusters (95/65) Wednesday Buy in – […]
Monday Buy in – 2 Rounds 50 Skips / 5 YTWA’s / 10 Glute Bridge / 5 Slow Tempo Muscle Cleans / 5 Thrusters Mobility – Banded Front Rack + Banded Lat A) Front Squat Complex 2x Pause Front Squat + 2x Front Squat – 5-6 sets building Metcon – For Time 30 Power Cleans […]
Wednesday Buy in – 3 Rounds 20 Double DB Front Rack Walking Lunges 15 Good Mornings (pause for 3 seconds at bottom) 7 each side – Side Lying Hip Raises A) Deadlift 10-10-10-8-8 after each set 5 Tall Box Jumps *building through sets Metcon – 15 Min AMRAP 5-10-15-20-25…..Deadlift (205/135) 200m-400m-600m-800m-1000m……Run Thursday Buy in – […]
We are back!! Monday Buy in – 2 Rounds 50 Jumping Jacks / 10 Goblet Squats / 10 Face Pulls / 10 Box Jumps Mobility – Banded Ankle mobility A) Back Squat – 6 heavy singles Metcon – 2 Rounds 20 Hang DB Snatch (50/35) 15/12 cal AD Bike 20 Hang DB Clean and Jerk […]
