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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 […]
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 […]
