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Monday Buy in – 2:00 Ski OR Row (increasing pace)-Then-3 Sets5 Hanging Scap retractions5 Kip to Swing5 Box Dip then 2 sets 10 Pass Throughs/ 10 Cossack Squats/ 10 PVC OHS Metcon – 3 Sets (1 set every 7 minutes)9-6-3Overhead Squats (115/80)Bar Muscle Ups 6-4-2 or low bar 9-6-3 A)4 sets – 1x 3 Position […]
Monday Buy in – EA warm up A) 4 sets – 1 Tempo Front Squat + 2 Front Squat @60-75% 1RM Front Squat B) 5 Minute EMOM1 Front Squat @70% 1RM Front Squat1 Front Squat @75% 1RM Front Squat1 Front Squat @78% 1RM Front Squat1 Front Squat @80% 1RM Front Squat1 Front Squat @80-80+% 1RM […]
Monday Buy in – 2 Sets200m Row (Increasing pace)10 Wall Ball (light)5 Strict Chin Up2-3 Foot clamps A) 4 Sets – 1x 3 Position Back Squat @60-75% 1RM Back Squat*Positions: Just Above Parallel, Parallel, In the Hole**Rest as needed between sets B) 5 Minute EMOM2 Back Squat @80-80+% 1RM Back Squat Metcon – 4 SetsAMRAP […]
Monday – Closed Tuesday Buy in – EA Warm up A) 3 Sets::30 Wall Sit5 Single Arm Dumbbell Row (each arm)10 Perfect Push Up B) 8 Minute EMOM2 Back Squat @75-80% 1RM Back Squat Metcon For Time:40-30-20-10Wall Balls (20/14) (10/9)4-8-12-16Strict Chin up Wednesday Buy in – 3 Sets50 Single Under10 Abmat Sit Up20-30 second Handstand […]
Monday Buy in – 2 Sets:30 Bike (easy):30 Ski (easy)10 Kip to Swing-Then-2 Sets:30 Ski (moderate):30 Bike (moderate)5 No Jump Burpee5 Box Jump Over A) 10 Minute EMOM1 Hang Power Clean*Perform from above the knee hang.**Start around 65% and build to a heavy for the day. B) 10 Minute EMOM3 Sumo Deadlift*Start around 65% and […]
Monday Buy in – EA Warm up A)5 Sets6 Deadlift @8/10 RPE*No mixed or hook grip Metcon- 18-12-6 Bike Calories50ft Kettlebell Front Rack Lunge (2×53/35) Tuesday Buy in – 2 Sets:30 Cardio (Easy)15 Banded Good Morning2 Sets:30 Cardio (Moderate)50ft Farmer Carry (Moderate) Metcon – 2 Sets3 Rounds10 Power Cleans (135/95)100ft Dumbbell Farmers Carry (2×60/40)-rest 3 […]
