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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 […]

May 13-19 Programming!!!

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 […]

March 25 – 31st programming!

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 […]

January 22 – 28 programming

Monday Buy in – 2 rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 Single arm dumbbell upright row (each side) (light)10 Banded good morning Metcon – 21-15-9 (18-12-6)Calorie BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9 (18-12-6)Calorie Bike15-9-3Hang Power Cleans (155/105) A) 10 Dumbbell Bench Press @ 6/10 RPE10 Dumbbell Bench Press @ 7/10 RPE8 […]

November 6 -12 programming!!

Monday Buy in – EA Warm up + Rope climb practice A) 3 Back Squat @ 6/10 RPE3 Back Squat @ 7/10 RPE2 Back Squat @ 8/10 RPE2 Back Squat @ 9/10 RPE1 Back Squat @ 10/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 9/10 RPE Metcon- 10 minutes AMRAP7 Ring Push Ups1 […]

October 30 – November 5 programming!!

Monday Buy in – 2 rounds 1:00 Row (moderate)10 Single Arm Dumbbell High Pull (each arm) (light/moderate)5 Hang Squat Cleans (empty bar)10 Hanging Scap Retraction5 Strict Pull Ups A) 2 sets9-6-3Hang Squat Clean (135/95)6-3-1Strict Chest to Bar Pull Upsrest 1:1 b/t sets- B) 5 Bench Press @ 6/10 RPE4 Bench Press @ 7/10 RPE3 Bench […]

September 18 -24 programming