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Monday Buy in – 2 Rounds 1:00 Ski (OR Row) (moderate)50 Single Under5 Inchworm w/Push Up:15 Wall Facing Handstand Hold10 Alternating V Ups5 Kip to Swing A) 2 Sets5 Bench Press @6-6.5 RPE 2 Sets3 Bench Press @7-7.5 RPE 2 Sets1 Bench Press @8-8.5RPE *7 Push Up after each set.**Rest as needed between sets. Metcon […]
Monday Buy in – 2 Sets1:00 Ski OR Row (moderate)5 No Jump Burpee10 Hanging Scap Retractions5 Kip to Swing5 Box Jump5 Box Get Over A) 5 Sets3 Snatch Push Press + 3 Pause Overhead Squat*Keep these light!**Rest as needed between sets.***3 second pause in the bottom of Overhead Squat B) 5 Sets3 High Hang Power […]
Monday Buy in – EA Warm up A) 10 Min EMOM 1 Back Squat 70-80% 1RM Back Squat B) 10 Min EMOM 1 Snatch @70-80% 1RM Snatch Metcon – 12 Min EMOM 400m Row 18 Cal Bike 70-80% intensity Tuesday Buy in – 3 Sets10 Supinated Grip Ring Rows (If these are too easy, put […]
Monday Buy in – 2 Rounds 250m Ski (OR Row) / 5 Burpee / 5 Box Jump Over / 5 Box Get Over / 10 Pass Throughs / 10 PVC OH Squats Mobility – Hip Flow and Pain Ball on hips A) 10 Sets (New set every minute.)2 Back Squat*Work up to 85-90% of 1RM […]
Monday Buy in – EA warm up A) 10 MIn EMOM 3 Back Squats – Build to 80- 85% Metcon – 5 Sets:40 Double Unders4 Ring Muscle Ups or 12 Strict pull ups -rest 1 minute b/t sets- Tuesday Buy in – Keep it light 3 Sets10 Alternating Double Dumbbell Walking Lunge + Curl and […]
Monday Buy in – EA Warm up Metcon – 5 sets450m Row-with 1 minute rest b/t sets- 2 sets:7-5-3-1Deadlifts (225/155)6-4-2-1Wall Facing Strict Handstand Push Ups-rest 3 minutes b/t sets- If time A) Take 10 minutes to establish a HEAVY Overhead Squat -Then- 2 Sets3 Overhead Squat @80% of heavy single Tuesday Buy in – 2 […]
