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Monday Buy in – EA Warm up Metcon – 5 sets450m Row-with 1 minute rest b/t sets- 2 sets:7-5-3-1Deadlifts (225/155)6-4-2-1Wall Facing Strict Handstand Push Ups-rest 3 minutes b/t sets- If time A) Take 10 minutes to establish a HEAVY Overhead Squat -Then- 2 Sets3 Overhead Squat @80% of heavy single Tuesday Buy in – 2 […]
Monday Closed Family Day Tuesday Buy in – EA Warm up A) 2 Sets1 Power Clean @70% 1RM Power Clean 2 Sets1 Power Clean @75% 1RM Power Clean 2 Sets1 Power Clean @80% 1RM Power Clean 3 Sets1 Power Clean @85% 1RM Power Clean 2 Sets1 Power Clean @80% 1RM Power Clean 1 Set1 Power […]
Monday Buy in – EA Warm up A) 4-5 Sets:60 Second Front Rack Hold (Every 10 seconds do 1 Front Squat ) @7-8/10 RPE*Rest as needed between sets.**Barbell stays in front rack for entire set. Metcon – 6 Sets:4 Shuttle Sprints (50ft)8 Dumbbell Box Step Overs (50/35) (24/20)4 Shuttle Sprints (50ft)-Rest 1:1 b/t sets- Tuesday […]
Monday Buy in – EA Warm Up Wall Walk Progression! 1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Rest 2 minutes –1 UNBROKEN set of 50% of week 1 max effort Rest 2 minutes –1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Metcon- 6 setsAMRAP […]
Monday Buy in – EA warm up Wall Walk Progression 4 sets – 40% of week 1 Unbroken rest as needed to keep unbroken A) 5 Sets (1 set every minute on the minute)5 Deadlift @8-8.5/10 RPE-Directly into-5 Sets (1 set every minute on the minute)3 Deadlift @9/10 RPE B) 5 Sets1 Front Squat (as […]
Monday Buy in – EA warm up Wall walk Progression week 2 1 minute of Wall Walks with 2 Shoulder Taps at the Top of the Wall Walk [right/left = 2 reps] Rest 2 minutes-1 Unbroken of Wall Walks at 35% of week 1 max effort number Rest 2 minute –1 minute of Wall Walks […]
