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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 […]
Monday Buy in – 2 Sets 10 Banded Glute Bridge / 10 Cossack Squat with Thoracic Rotation / 5 Broad Jumps / 30 sec Supinated Hang A) 3 Sets – 5 Single Arm Dumbbell Snatch + Push Press 10 Barbell Back Rack Jumping Lunges (total) :45 Supinated Grip Banded Pull Aparts rest as needed between […]
Monday Buy in – 3 Sets 12 Good Mornings (light BB) :30 Hamstring Walk in and out 10 DB Row A) Back Squat EMOM x 10 min 1-5 min 2 reps at 70-80%into 6-10 min 1 rep at 85+% Metcon – 12 Min AMRAP 2-4-6-8…. Strict Pull Up and OHS 115/85 Tuesday Buy in – […]
