Warm-up: 3×50 Arm-only Bike 4×3 Strict Pull-up 3×10 sec. Ring Plank 3×10 sec HS Hold Ramp-up 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% Skill/Strength: Strict Press 5×5 @ 70% – E2MOM MetCon: RX 10 min. AMRAP 7 Power Snatch 75/53 5 Dips Fitness/Recovery 1 round for time 1000 m. […]
Read MoreMetCon: “1776” Teams of 2 Equal work for time 76 Reps of each (38) 400 m. Partner Run Air Squat DB Push Press 40’s/25’s Sit-up Wall Ball 20/14 Burpee MB Twist Push-up KB Swing DB Thruster 40’s/25’s 400 m. Partner Run
Read MoreWarm-up: Wrist and Rack Work 3×4 Deadlift @ 50% Clean Lift-off Ramp-up Skill/Strength: Clean 5X2 @ 90% EMOM MetCon: 2 rounds for time 15 reps of each 40’s/25’s RX DB HC&J DB OH Lunge DB Push-up Fit./Rec. 15/10 cal. Bike 15 HC&J 45/33
Read MoreWarm-up: Deadlift Bench Press MetCon: Build to 7RM Deadlift – 45/33 +50 at a time 25-20-15-10-5 20-15-12-7-4 Women cal. Cal. Row/Ride Sit-up Build to 7RM Bench Press – +20 at a time Fitness/Recovery 3 rounds NFT 400 m. Jog/Walk 20 KB Swings 15 Sit-up
Read MoreWarm-up: 3×5 Box Squat 3×5 Pause Squat 3×6 Good Mornings Ramp-up (85%) Skill/Strength: Back Squat 5×5 @ 70% – EMOM MetCon: for time 21-15-9 RX Knee-up Thruster 45/33 Fit./Rec. Leg Lift MB Thruster
Read MoreWarm-up: 4×3 Strict Pull-up 3×5 slow Push-up 3×10 Push Press Jump Rope MetCon: Buy-in: 5 min. to complete 20 DU & 2 HS Push-up 20 DU & 4 HS Push-up 20 DU & 6 HS Push-up #RC – 4 min rounds 27/21 cal. Row/Ride 27 Burpee 27 Pull-up 3 min. rest 21/15 cal. […]
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