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Monday Buy in – EA Warm up A) Back Squat 5×3 @ 76-81% B) Front Squat 5×3 @ 81-86% Metcon – 12 Min AMRAP 300 m Row 15 GHD Sit ups or 30 Abmat sit ups 15 Db Snatch (50/35) Tuesday Buy in – 3 Rounds 90 sec Row / 10 Ring Rows / 10 […]
Monday Buy in – EA Warm Up A) Back Squat – 5×3 @73-78% B) Front Squat – 5×3 @78-83% Metcon – AMRAP 12 Minutes 60 Deadlifts (115/80) 40 Hang Power Clean and Jerks (115/80) 20 Thrusters (115/80) Max Calorie Bike Tuesday Gym is closed for regular classes Tama is opening the gym for Open gym […]
Monday Buy in – 2 Sets 1:00 Jog/Run (increasing pace) (row) 10 Kip to Swing 10 Alt. Leg V-Up 10 Walking Lunge A) Back Squats – 3×3 @ 65-75%B) Front Squats – 3×3 @70-80%Metcon – 3 Sets: (1 set every 7 minutes) 200m Run 10 Toes to Bar 10 Dumbbell Front Squats (2×35/25) 20ft Front […]
Monday Buy in – EA Warm Up A) 10 sets – 1 Pause Back Squat + 2 Back Squat @ 75-85% 1RM Back Squat *Rest as needed between sets. **Pause for 3 seconds in the bottom Metcon – 8 Min AMRAP 12 Burpee Box Jumps 24/20 24 KB Swings 53/35
Monday Buy in – EA Warm Up Conditioning- 7 Sets400m Run with Decreasing Rest After set 1 = 3:00 restAfter set 2 = 2:30 restAfter set 3 = 2:00 restAfter set 4 = 1:30 restAfter set 5 = 1:00 restAfter set 6 = :30 rest Machine Options:Row – 500mBike Erg – 1000mAir Bike – 30 […]
Monday Buy in – 2:00 Ski OR Row (increasing pace)-Then-3 Sets5 Hanging Scap retractions5 Kip to Swing5 Box Dip then 2 sets 10 Pass Throughs/ 10 Cossack Squats/ 10 PVC OHS Metcon – 3 Sets (1 set every 7 minutes)9-6-3Overhead Squats (115/80)Bar Muscle Ups 6-4-2 or low bar 9-6-3 A)4 sets – 1x 3 Position […]
