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Monday Buy in – EA Warm up A) 3 Sets – 8 Single Arm Kettlebell Bottoms up Press (each arm) 10 Barbell Back Rack Jump Squats :45 Weighted Plank Shoulder Taps rest as needed between sets B) Front Squat – 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, […]
Monday Buy in – EA Warm Up A) 3 Sets 10 Straight Arm Banded Lat Pull Down 12 Banded Glute Bridge w/1 second hold at the top of each rep. :30 Hollow Rock Hold B) 5 Back Squat @50% 1RM Back Squat 3 Back Squat @60% 1RM Back Squat 2 Back Squat @70% 1RM Back […]
Monday open gym at 10 am Tuesday Buy in – EA Warm up A) Hang Power Snatch – 2×3 @ 65% and 3×2 @ 70% B) 10 min EMOM – 1 Front squat start at 65% and build Metcon – 12 Min AMRAP 12 Burpees 15 Cal Row or Ski 18 Box Step overs Friday […]
Monday Buy in – EA Warm up A) Power Cleans – Build to a Heavy Metcon – ”3 Wise Men” Squat Clean (185/125) Snatch (135/95) Thruster (155/105) Tuesday Buy in – Mobility Soup and movement specific warm up The Frozen Fifty 50 Cal Row 50 GHD Situps (scale as needed) 50 C2B Pullups 50 Back […]
Monday: Buy in – Ea Warm up A) Front squat – build to 1rm B) Back squat – build to 1rm Tuesday Squat Tests or recovery day if you squatted Monday Wednesday Buy in – 2 Rounds 1 Min Skipping Practice / 15 Banded Good Mornings / 10 Banded Clamshell each side / 30 Second […]
Monday Buy in – EA Warm up A) Back Squat – 5×3 @ 75-80% B) Front Squat – 5×3 @ 88-95% Metcon – 15 Min AMRAP 10 DB Box Step Overs (50/35×2) 20 inch box 100ft Farmer carry 18/15 cal Bike Tuesday Buy in – 2 Rounds 1 min Ski / 5 Inch Worms / […]
