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Monday Buy in – EA warm up A) Hang Power Clean EMOM x10 minutes building Metcon – 2 Sets: AMRAP 4 Minutes 10 Deadlift (75/55) 10 Hang Power Clean (75/55) 8/6 Calorie Bike Erg -rest 2 minutes- AMRAP 4 Minutes 10 Front Squat (75/55) 10 Shoulder to Overhead (75/55) 8/6 Calorie Ski (OR Row) -rest […]
Monday Buy in – EA warm up A) 4 Sets7 Tempo Stiff Legged Deadlift @8/10 RPE*Rest as needed between sets.**Tempo is 50X0 (5 seconds down, no pause, explode up, no pause before next rep Metcon – 5 Rounds for time 15/12 Calorie Bike5 Strict Handstand Push Ups15 Hang Dumbbell Snatch (50/35)5 Strict Handstand Push Ups […]
Monday Buy in – 3:00 Ski or Row (increasing pace)-Then- 3 Sets4 DB Lunges2 Box Jump*Increase weight and height each set Metcon – For Time12-10-8-6-4Db Walking Lunge (50/35s)Box Jump Overs (30/24)-straight into-1500m Ski or Row a) 10 Sets3 Hang Power Clean (from below the knee) at 65-90% building Tuesday Buy in – 2 Rounds 200m […]
Monday Buy in – EA WARM UP A) SUMO DEADLIFT 5,5,3,3,2,2 6/10 RPE- 8/10 Metcon- 20min AMRAP 3 Wall Walk 9 Pull ups 12 Alt DB Power Snatch Tuesday Closed – Happy Canada Day Wednesday Buy in- 3:00 Bike (easy-moderate)-Then-3 Sets10 Single Arm High Pull (each arm, moderate)10 Banded Good Morning Metcon – 3 sets:5 […]
Monday Buy in – EA Warm up A) EMOM For 10 minutes:3 Sumo Deadlift*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day (we will be retesting this at the end of the cycle, so take note of your weight!) Metcon – 3 sets @ consistent 70-80% intensity:AMRAP 5 […]
Monday Buy in – EA Warm up A) 5 Sets (New set every minute)5 Sumo Deadlift*Build within 65-75% of estimated 1RM B) 3 Sets6 Single Leg RDL (each leg) @6-7+/10 RPE12 Barbell Row @6-7+/10 RPE*Rest as needed between sets Metcon – 15 Minute EMOMMinute 1 – 7 Burpee Pull UpsMinute 2 – 10 Deadlift (185/125)Minute […]
