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Monday Buy in – 2 Rounds 1 min row on 10 damper / 10 Spider man lunge with stretch / 5 Bottom half Buprees / 10 Light plate Cuban press Mobility – Tricep on post A) Back Squat – Build to a 5rm then drop sets at 90% and 80% Metcon – for time 15 […]
Monday Closed! Tuesday Buy in – 2 Rounds 10 Alternating DB Thrusters (light) / 20 Banded Curls / 5 Single Leg Broad Jumps A) Tempo Back Squat – 3×6 @4030 keep these light it’s deload week B) Tempo Strict Press – 3×6 @4030 keep these light it’s deload week Metcon- 20 Min AMRAP 4 Dumbbell […]
Monday Ea Warm up a) Push press – build to a 8rm then 90/80% x6-8 Metcon – for time 4-8-12-16-20 deadlifts 225/155 2-4-6-8-10 wall walks 15 min cap Tuesday Buy in – 3 Rounds 20 Speed Skaters / 10 Burpee to air squat / 10 Each Side Later box step ups Mobility – Ankle Smash […]
Monday Warm up – 5 min skipping practice then 2 rounds 7 tempo strict press each arm 5 sec up and down/ 10 banded Tricep extensions / 10 slow push ups a) Build to a 10RM Push Press- then 2 drop sets one down 10% and one down 20% *both drops sets are max reps […]
Monday EA Warm up A) Back Squat 4×5 65/70/75/80 B) Front squat 3×5 @ 65 Metcon – 3 rounds for time 15 cal row 12 Power Snatch 95/65 9 Burpees Tuesday Buy in – 2 Rounds 15 Push ups / 10 KB High Pull each side / 1 min supinated hang / 20 Plank up […]
Monday 3 Rounds – 1 min erg of your choice / 5 sumo inchworm with push up / 10 3 second pause Cossack squat / 5 box jumps A) Back Squat – 5-5-3-2-1 5@70, 5@80, 3@90, 2@95, 1@100 B) Front Squat – 3×5 75,80,85% 5 max high jumps after each set Metcon – 7 min […]
