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Monday Closed Tuesday Buy in – EA Warm up A) 5 sets – 1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)**Rest as needed between sets B) 6 Sets – 1 […]
Monday Buy in – EA Warm up A) 3 Sets3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean 3 Sets2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean 4 Sets1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean *Rest as needed between sets Metcon – 4-5 Sets […]
Monday Buy in – 2 Rounds 200m Run / 10 Banded glute Bridge + 10 March / 10 Banded Sidesteps Each Way / 10 Cossack Squats / 5 Pause Front Squats Mobility – Wrist Stretches A) 6 working sets – 1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat*Rest as needed between […]
TuesdayBuy in – 3 Sets1:00 Bike (start easy/moderate and increase pace each set)4 Burpee4 Jump Over Object A) 7 Sets (1 set every 2 minutes 30 seconds)1 Front Squat + 1 Pause Front Squat + 1 Front Squat*Start around 70-75% and build from there. No failed reps.**Pause Front Squat is 3 second pause in the […]
Deload Week! Monday Buy in – EA Warm Up A) 8-10 Sets1 Front Squat @70-80% 1RM Front Squat*Rest as needed between sets.**Deload so focus on perfect technique B) 3 Sets – 5 Tempo Good Mornings @6/10 RPE*Tempo is 50X1 (5 seconds down, no pause at bottom, explode up, 1 second pause at top) Metcon – […]
Monday Buy in – 3 Sets50 Single Under10 Single Arm High Pull (each arm, moderate)10 Single Arm Front Squat (each arm, moderate)10 Single Arm Press (each arm, moderate) Metcon – 8 sets: (1 set every 3 minutes)7 Hang Power Cleans (115/80)6 Front Squats (115/80)5 Shoulder to Overhead (115/80)18 Double Unders 2 min cap each set […]
