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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
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 / […]
Christmas Party Friday night!! Sign up at the gym! Monday Buy in – 2 Sets 5 Latetal Box Step ups each side/ 5 Dynamic Squat Stretch / 5 Tempo Back Squats / 10 Banded walk A) Back Squats 5×3 @ 82-87% B) Front Squat 5×3 @ 87-92% Metcon – 12 Min AMRAP 12 Deadlift (115/80) […]
Monday Buy in – EA Warm up A) Back Squats – 5 sets @79-84% B) Front Squats – 5 sets @84-89% C) 4 Sets 12 Pendlay Row 10 SA DB Row rest as needed D) Core Work – 3 Sets 10 Med Ball Toss Rotational (each side) 5-7 Strict T2B or leg lifts 5 KB […]
