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Monday Buy in – 2 Rounds 1 min Row / 5 Lateral Step ups each side / 5 Russian Baby Makers / 5 Pause Front Squats / 5 Pause Back Squats A) 2 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 1 […]
Monday EA warm up 3 Front Squat + 3 Back Squat @ 7/10 RPE3 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 2 Back Squat@ 8.5/10 RPE1 Front Squat + 1 Back Squat @ 9/10 RPE 3 sets:15 Double Dumbbell Snatch (2×50/35)15 […]
Deload weekMonday Closed Tuesday EA warm up A)1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 […]
Monday Buy in – 3 Sets 6 Double Dumbbell Deadlift + 3 Double Dumbbell Devil Press + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Pause High Hang Muscle Snatch (pause in the dip and establish balance and power) + 3 Snatch Drop to 3 different positions (2 inches, parallel, full) *These DB Complexes are meant […]
Monday Buy in – 2 Sets 200m run / 10 Hip Flow into lunge / 10 Lateral Box Step ups each side / 10 Face Pull Mobility – Calf and Quad A) Box Squat 5×4 @ 7.5-9/10 Metcon – Run 2 sets:500m at RPE6,400m at RPE7,300m at RPE8,200m at RPE9Rest: 2min b/t all reps & […]
Monday Buy in – 2 Rounds 200m Jog10 Single Arm Strict Press (each arm, light-moderate)5-10 Ring Kip Swings3-5 Tempo Ring Dip (2-3 second down and controlled up) A) 5 Back Squat @ 6.5/10 RPE5 Back Squat @ 7/10 RPE5 Back Squat @ 7.5/10 RPE3 Back Squat @ 8/10 RPE3 Back Squat @ 8.5/10 RPE3 Back […]
