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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 […]
Monday Closed Family Day Tuesday Buy in – EA Warm up A) 2 Sets1 Power Clean @70% 1RM Power Clean 2 Sets1 Power Clean @75% 1RM Power Clean 2 Sets1 Power Clean @80% 1RM Power Clean 3 Sets1 Power Clean @85% 1RM Power Clean 2 Sets1 Power Clean @80% 1RM Power Clean 1 Set1 Power […]
Monday Buy in – EA Warm up A) 4-5 Sets:60 Second Front Rack Hold (Every 10 seconds do 1 Front Squat ) @7-8/10 RPE*Rest as needed between sets.**Barbell stays in front rack for entire set. Metcon – 6 Sets:4 Shuttle Sprints (50ft)8 Dumbbell Box Step Overs (50/35) (24/20)4 Shuttle Sprints (50ft)-Rest 1:1 b/t sets- Tuesday […]
Monday Buy in – EA Warm Up Wall Walk Progression! 1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Rest 2 minutes –1 UNBROKEN set of 50% of week 1 max effort Rest 2 minutes –1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Metcon- 6 setsAMRAP […]
