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Monday Buy in – EA Warm up A) Build to a Max Push Press B) Build to a Max Back Squat Buy out foam roll quads and back Tuesday Buy in – 2 Rounds of Burgener warm up A) 5 sets of – 1 Pause at the top Snatch Pull + 2 Floating Power Snatch […]

July 15 – 21 programming!!

Monday Buy in – 3 Sets:30 Wall Sit Hold:30 Goblet Squat Hold10 Kettlebell Gorilla Row10 Banded Glute Bridge Dumbbell Floor Press A) 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 70-75% 1RM Back Squat1 x 3 […]

July 8 – 14 programming!!

Monday Closed Tuesday Buy in – EA Warm up A) 3 sets -1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat Metcon – 3 sets: @ RPE 7/102 Rounds10 Wall Balls (20/14)20 Double Unders10 Calorie Row20 Double Unders-rest 1:1 b/t sets- Wednesday Buy in- 2 Rounds […]

July 1 – 7 programming!

Monday Buy in – 3 Sets1:00 Bike (moderate)50 Single Unders10 Hanging Scap Retractions, 5 Kip Swings5 V Ups5 Front Squat A) :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold 5 sets @ 60-75+% 1RM Front Squat Metcon – 5 Rounds100 Double Unders20 Toes to bar10 Front Squats (185/125) […]

June 24 to 30 Programming!!

Monday Buy in – 3 Sets 100ft (50/50ft) Kettlebell Over Under Carry14 Goblet Hold Cossack Squat (7 each leg)30 Calf Raises A) 1 Front Squat @ 75% 1 RM Front Squat1 Front Squat @ 80% 1 RM Front Squat1 Front Squat @ 85% 1 RM Front Squat1 Front Squat @ 85-85+% 1 RM Front Squat1 […]

June 17 to 23 programming!

Monday Buy in – 3 Sets14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)10 Kneeling Dumbbell Push Press5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups Metcon – 8 Sets800m Bike / 400m Row […]

June 10 – 16 Programming!!