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Monday Buy in – 2 Sets1:00 Row (easy-moderate) / 10 Glute Bridge / 30 sec per side tri stretch / 5 ankle rockers each side / 10 Cossack Squats / 5 Pause Back Squats Mobility – Deep lunge A) 5 Sets3 Back Squat @79-84% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front […]
Monday Closed Tuesday Buy in – EA Warm up A) 2 sets- 2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch3 sets – 2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch B) 5 Sets3 Back Squat @76-81% 1RM Back Squat*Rest as needed between sets C) 5 Sets3 Front Squat @81-86% […]
Monday Buy in – EA Warm Up A) 5 Sets3 Back Squats @73-78% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @78-83% 1RM Front Squat*Rest as needed between sets Core Buy out – 2 Sets (Not for time)15 GHD Sit Up w/Med Ball20 Dumbbell Pull Throughs in Plank Position20 Kettlebell Side […]
Monday Buy in – 3 Sets50 Single Under5 Slow Tempo Lateral Box Step Up (each leg) Mobility – Deep Lunge A) 5 Sets3 Back Squats @70-75% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @75-80% 1RM Front Squat*Rest as needed between sets Metcon – 2 Sets:3 Rounds8 GHD Sit Ups (OR […]
Monday Buy in – EA Warm up A) 10 sets (1 set every minute on the minute)3 Power Clean @55% 1RM Power Clean3 Power Clean @60% 1RM Power Clean3 Power Clean @65% 1RM Power Clean2 Power Clean @70% 1RM Power Clean2 Power Clean @75% 1RM Power Clean1 Power Clean @80-85% 1RM Power Clean1 Power Clean […]
Monday Closed Tuesday Buy in – EA Warm Up A) 5 Sets1 Power Snatch @78-88% 1RM Power Snatch*Rest as needed between sets Metcon- 1000m Row @70% Effort-Rest 3 minutes-10x 200m Row @80% Effort*Rest 30 seconds after each set.1000m Row @90% Effort *Note: Only resting 30 seconds after the last set of 10x 200m row (not […]
