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Monday – Closed Tuesday Buy In – 2:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat Metcon – 3 Sets:800m Run (with vest)-rest 2:00 b/t sets- 3 Sets (with vest):20 Pull Ups40 Push Ups60 Air Squats-rest 3:00 b/t sets- Wednesday Buy in- 2 Rounds 1:00 Row OR Ski (easy-moderate):20 Side Plank […]
Monday Buy in – EA Warm up A) 5 Sets (1 set every minute on the minute)7 Deadlift @6.5-7/10 RPE-Directly into-4 Sets (1 set every minute on the minute)5 Deadlift @7.5-8/10 RPE B) 5 Sets1 Front Squat (as heavy as possible) take 4-5 sets to warm up then 5 heavy singles full rest between sets […]
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 […]
