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Monday Closed Tuesday Buy in – EA Warm up A) 2 sets- 2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch3 sets – 2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch B) 5 Sets3 Back Squat @76-81% 1RM Back Squat*Rest as needed between sets C) 5 Sets3 Front Squat @81-86% […]
Monday Buy in – EA Warm up A 5 Sets 1 Power Snatch @75-85% 1RM Power Snatch Metcon- 45 Calorie Ski30 Hang Dumbbell Snatch (50/35)15 Ring Muscle Ups30 Hang Dumbbell Snatch (50/35)45 Calorie Ski Tuesday Buy in – 2 Rounds 2 min skipping practice / 20 Air Squats / 10 Clean Pulls / 1 min […]
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 […]
Monday Buy in – EA Warm up 6 sets (1 set every 6 minutes)150m Run-into-3 rounds4 Strict Pull Ups8 Push Ups12 Air Squats-into-150m Run Tuesday Buy in – 2Sets1:00 Cardio (easy to moderate) (your choice)10 Kettlebell Single Arm High Pull (each arm, moderate)10 Kettlebell Single Arm Muscle Clean (each arm, light)10 Kettlebell Single Arm Press […]
Monday Buy in – EA Warm up A) Strict Press – Build to a Heavy 2 Metcon – “Grover” 5 Push Ups 10 Walking Lunges 15 Sit Ups Tuesday Buy in – 2 Sets:20/16 Calorie Bike (Moderate)10 KB Goblet Thruster (moderate)5 Single Arm KB RDLs (moderate)5 Inchworms to Box Step Up30 Single Unders-then build to […]
Monday Buy in – EA Warm up A) 3 Zombie Front Squats @ 65% 1 RM Front Squat3 Zombie Front Squats @ 70% 1 RM Front Squat2 Zombie Front Squats @ 73-75% 1 RM Front Squat2 Zombie Front Squats @ 73-75% 1 RM Front Squat2 Zombie Front Squats @ 73-75% 1 RM Front Squat Metcon […]
