Monday Buy in – 3 Rounds 1 min Row / 10 Lateral Box Step Ups Each Side / 10 1 1/4 Medball Squats Mobility – Front rack BB smash A) Back Squat 5×3 @73% B) Front Squat 5×3 @77% Metcon – “Karen” 150 WB for time Tuesday Buy in – 3 Rounds Squat program accessories […]
Monday – Closed Tuesday Buy in – EA Warm up A) Back Squat – 5×3 @70% B) Front Squat – 5×3 @75% *yes these % are lower than last week Metcon – 8 min AMRAP 200m Run 12 DB S2OH (50/35s) Wednesday Buy in – Skipping Challenges Must be unbroken choose your ability Double Unders […]
Monday Buy in – 3 Sets:5 Lateral Box Step Ups (each side)5 Russian Baby Makers5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) A) Back Squat 5×3 @ 75% B) Front Squat 5×3 @ 80% Metcon – 3 sets:50ft shuttle Run (2x25ft)14 Wall Balls (20/14) (11’/10’) (1’ Higher than Usual)6 Dumbbell Squat Snatches (35/25)50ft shuttle Run […]
Monday Buy in- 2 Rounds 20 Air Squats / 20 Hip Flow / 20 GrassHoppers / 10 Each side KB Press Mobility – Foam Roll Lats A)TEMPO Back Squat 5×5 (3:2:3:0)3 Second descent, 2 second pause, 3 second ascent, no pause Metcon – 3 rounds30 Goblet Squats (70/53)90 Double Unders Tuesday Buy in – 2 […]
Monday Buy in – 2 Rounds 200m Jog8 Thrusters (empty bar)10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups Mobility – Elevated Pigeon A) Back Squat 5×1 3×8/10 + 2×8.5/10 Metcon – for time 35 Pull-ups400m Run21 Thrusters (75/55)800m Run21 Thrusters (75/55)400m Run 35 Pull-ups Tuesday Buy in – 2 rounds 1 […]
Tuesday Buy in – 2 Rounds 1 min Row / 1 min Bike / 10 Prisoner Good Mornings / 10 Reverse Samson Lunges / 20 Banded Pull Aparts A) Deadlift 5×2 @80-90% Metcon- 2 Rounds40/32 Calorie Bike 40 GHD SIt Ups40/32 Calorie Row100foot Double Dumbbell Overhead Walking Lunge (2×40/25) Wednesday Buy in – EA Warm […]
