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Monday Buy in – 2 sets 200m Run / 5-10 Ring Rows / 5 Inchworms / 10 Hanging Scap Retractions / 5 Air Squats Metcon – for time 800m Run then – 10 Rounds of “Cindy” 5 Strict Pull Ups / 10 Push Ups / 15 Air Squats then 800m Run can scale to 4/8/12 […]
Tuesday Buy in – EA Warm up A) 6 Bench Press @6/10 RPE 6 Bench Press @6.5/10 RPE 4 Bench Press @7/10 RPE 4 Bench Press @7.5/10 RPE 2 Bench Press @8/10 RPE 2 Bench Press @8.5/10 RPE *6-8 controlled Ring Rows In between sets **Rest as needed between sets Metcon – 50 Wall Ball […]
Monday Buy in – 3 Sets 30 Calf Raises 10 Weighted Hip Extensions 10 Mod-Heavy Kettlebell Swings A) 15 Minute EMOM 1 Front Squat @70-80% 1RM Front Squat Metcon – AMRAP 25 Minutes 400m Run 5 Rounds of “Cindy” 5 Strict Pull Up 10 Push Ups 15 Air Squats Tuesday Buy in – 2 sets […]
Monday Buy in – Ea warm up A) 3 Back Squat @60% 1RM Back Squat 2 Back Squat @70% 1RM Back Squat 1 Back Squat @80% 1RM Back Squat *Rest as needed between sets B) Bent Over row 4×10 @8/10 RPE Metcon – 4 Sets 12/10 Calorie Row 9 Lateral Burpee Over Rower 3 Power […]
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 […]
