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Workout of the Day 1.18.19

Warm Up 5mins of shuttle runs + 3x 5 Single Leg KB Deadlift/Leg 5 BB Kang Squats 5 BB Reverse Lunges/Leg Strength A. Back Squat (tempo 2221) 5×2 *Start @ 70% of your 1rm and build in weight per set so as long as you can maintain the tempo.  Metcon For Time (15min Cap) 1-2-3-4-5-6-7-8-9-10 […]

Workout of the Day 1.17.19

Warm Up 10mins of Modified Cindy 5 Ring Rows 10 Push Ups 15 Air Squats + 10mins of Mobility Metcon For time (30min Cap) 3x 10 Sumo Deadlifts #155/115 20 Russian Twists #12/8kg 1000m Row      

Workout of the Day 1.16.19

Warm Up Every 4mins x 4 300m Row 10 Goblet Squat (light) 10 BB Snatch Grip BTN Push Press Strength A. Overhead Squat (tempo 3331) 6×3 *Build upon last week’s weights but only if you are able to maintain the strict tempo prescribed. ¬†Focus on good positions and maintaining good mechanics.¬† Metcon For Time (14min […]