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Monday Buy in – EA Warm up A) 2 Snatch Push Press + 1 Tempo OHS – x5-6 sets building Tempo @3311 B) High Hang Snatch x3 5 sets between 60-70% Metcon – 50 Air Squats25 Dumbbell Snatches (50/35)50 Air Squats-rest 1:1-25 Pistols (OR 50 Air Squats)50 Dumbbell Snatches (35/20)25 Pistols (OR 50 Air Squats) […]
Monday Buy in – 2 Rounds 1 min Row / 10 Single Leg Glute Bridge (each side) / 10 Zombie Squats / 5 Pause Front Squats light weight Mobility – wrist stretch A) Back Squat – 5×2 @78% B) Front Squat – Max Out!!!! Build to a 1rm Metcon – 10 Min AMRAP 50’ Front […]
Monday Buy in – EA Warm Up A) Back Squat – 3 x 1 @ 86% B) Front Squat 5 x 3 @ 80% Metcon – For time 15 Chest 2 Bar 50 Wall Balls 15 Chest 2 Bar Tuesday Buy in – 2 Rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 […]
Monday Buy in – 2 Rounds 50 Single Unders / 10 Hip flow / 10 Ring Rows / 5 Empty Bar Back Squats (pause for 3 seconds at bottom) A) Back Squat – 5×3 @76% B) Front Squat – 3×2 @91% Metcon – For time 5 Rounds 50 Double Unders 10 Strict Pull ups Tuesday […]
Monday Buy in – 2 Rounds 300m Row / 10 Lateral Cross Over Box Step ups / 5 Tempo Back Squats @55×1 / 10 DeadBugs / Around the world Plank Walk Mobility – Banded Pigeon A) Back Squat – 5×2 @84% B) Front Squat – 5×3 @77% Metcon – 5 Rounds 15/12 Cal Row 15 […]
Monday Buy in – EA Warm up A) Back Squat – 5×3 @ 73% B) Front Squat – 3×2 @ 88% Metcon – For time 40 Double Dumbbell Snatches (2×40/25)90 Double Unders20 Devils Press (2×40/25)90 Double Unders10 Burpee Dumbbell Squat Clean Thruster (2×40/25) Tuesday Buy in – 3 Rounds1:00 Row (moderate pace)8 Hanging Scap Retractions, […]
