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Monday Buy in – EA Warm Up A) 7 Sets (New set every 1:30) 1 Pause Front Squat + 1 Front Squat *Start around 65% and work up to 80-85% of 1 RM Front Squat over the course of the 7 sets. *3 sec pause at the bottom B) 7 Sets (New set every 1:30) […]
Monday Buy in – EA Warm up A) 3 sets 10x (KB High Pull + KBS) 14 Double DB Alternating Jumping Lunges 10 Goblet Hold Heel Elevated Squats rest as needed between sets B) 3 Sets – 14 (total) DB Plank Pull Throughs @ 8/10 RPE :45 Double KB Flutter Kicks 30 Russian Twists rest […]
Monday Buy in – EA Warm up A) Front Squat EMOM – 7 min x 3 reps starting at 65% and build B) Back Squat EMOM – 7 min x 3 reps starting at 65% and build Metcon – 6 Rounds 8/6 cal Bike 8 Double KB Front Squats (53/35s) 8 T2B rest 1 min […]
Monday Buy in – EA Warm up A) Split Jerk – Build to heavy 1 B) Front Squat – Build to a heavy 1 Tuesday Buy in – 2 Rounds 50 Plate Hops / 5 SA Db High Pulls / 5 SA Db Press / 5 Hang Power Clean and Pus Jerk Metcon – 5 […]
Monday Buy in – EA Warm Up A) Front Squat – Build to a Heavy 3 Metcon – 18 Min AMRAP 12 Push Ups 24 Sit Ups 48 Double Unders Tuesday Buy in – 2 Rounds 90 Sec Row / 5 No Jump Burpees / 10 Lateral Jump Over Rower / 5 Prone Floor YTW’s […]
Monday Buy in – .EA Warm up A) 3 Sets – 10 Sumo Stance Good Morning (45/35) 10 Single Leg Hamstring Curl (each leg) 10 Gorilla Row *rest as needed between sets A) 1 Snatch + 1 Overhead Squat – 7-8 sets building from 55% to max for the day Metcon – 4-5 sets 30ft […]
