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Monday Buy in – 2 Rounds 90 sec ERG / 10 Muscle Cleans / 10Pause Back Squats / 5 Banded Dips / 10 Push Ups A) 5 sets – 1 Pause Power Clean + 1 Power Clean @9+/10 RPE *pause at the knee for 2 seconds on the way up for the first rep B) […]
Monday Buy in – EA Warm up A) Back Squat – 10 sets of 4 @ 70-75% Metcon – 12 min AMRAP 20/16 cal Bike 20 Alt DB Snatch 50/35 50 ft OH DB Walking Lunge Tuesday Buy in – 2 Sets 10 Prone I, T, Ys / 10 Single Arm Press / 10 Alt […]
Monday Buy in – EA Warm Up A) Back Squat – 4 sets of 4 @ 77-87% B) Barbell Front Rack Step ups 3×8 per leg @7/10 RPE Metcon – for time 400m Run 12 Bar Muscle Ups 400m Run 10 Bar Muscle Ups 400m Run 8 Bar Muscle Ups Tuesday Buy in – 2 […]
Monday Buy in – EA Warm up A) 1.1.1 Hang Power Clean from above knee – 5 sets at 7.5/10 RPE 20 seconds between each rep Metcon – for time 25 Burpee Box Jump Over (24/20) 50 Power Snatch (75/55) 25 Burpee Box Jump Over (24/20) 50 Power Clean (115/80) 25 Burpee Box Jump Over […]
Monday Buy in – EA Warm up A) Hang Power Clean x3 build to a heavy Metcon – 12 Rounds 12 Air Squats 6 Toes to Bar 8 Deadlifts (135/95) Tuesday Buy in – 2 rounds 10 Prone YTWA / 10 Samson Lunge / 10 SA DB Press / 15 Banded Pullaparts A) 3 sets […]
Monday Buy in – EA Warm up A) Warm up – Press, Push Press, Push Jerk B) 20 min E2MOM – 3 Strict Press + 3 Push Press + 3 Push Jerks *unbroken *start very light and build each round C) 15 min AMRAP – Row Cal (15/12) 10 GHD Sit ups or 20 ABmat […]
