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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 […]
Monday Buy in EA Warm up A) 3 Sets5-7 Tempo Barbell Good Morning @9/10 RPE25 Double Dumbbell Pogo Jump @7.5-8/10 RPE*Rest as needed between sets.**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) B)4 Sets:AMRAP 5 minutes20/16 Calorie Row10 Lateral Burpee Over Rower40 Double Unders-rest 1 minute […]
Monday – Closed Tuesday Buy in – EA Warm up A) 3 Sets5 Goblet Hold Cossack Squats (each leg) @9/10 RPE14 Bent Over Alternating Single-Arm Dumbbell Row (7 per arm) @8-9/10 RPE*Rest as needed between sets. Metcon – 5 Sets (1 set every 5 minutes)24 Wall Ball (20/14) (10/9)16/13 Calorie Bike8 Clean and Jerk (115/80) […]
Monday Buy in – 3:00 Ski or Row (increasing pace)-Then-2-3 Sets10 PVC Pass Through10 PVC Squat Snatch10 PVC Overhead Squat10 Kip to Swing Metcon – for time 2 sets: 18-12-6Cal Ski (OR Row)Toes to Bar -rest 90 seconds- 18-12-6Cal Ski (OR Row)Overhead Squats (75/55) -rest 3 minutes b/t sets- A) 4 Sets7 Single Kettlebell Front […]
