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Monday Buy in – EA Warm Up A) Front Squat – 8-8-6-6-5 *start at 60-65% build across *rest 2 min between sets Metcon – For time 21-15-9 Front Squat (115/80) Toes To Bar at 12 Min mark 12-9-6 Shoulders To Overhead (115/80) Pull ups Tuesday Buy in – 2 Rounds 300m row or ski / […]
yes that says December….. Monday Buy in – 2 Rounds 1 Min wall sit (30 second KB front rack each side) / 20 Face Pulls (light) / 10 per side goblet lateral step up A) Back Squat – Build to a Heavy single Metcon – 2 min AMRAPs with 2 min rests A) 10 Pull […]
Deload week rest up for next week!! Monday Buy in – EA Warm up A) Tempo Back Squat – 5×3 @50-65%@3231 Metcon -for time 50 Air Squats 25 Alternating DB Snatch (heavy) 50 Air Squats rest 1:1 25 Pistols 50 Alternating DB Snatch (lighter) 25 Pistols 8 min cap on each one Tuesday Buy in […]
Monday Buy in – 3 Rounds 8 Single Arm KB Front Squats (each arm) / 1 min High plank / 8 Glute Bridge Dual KB Alternating Floor Press A) Push Press – Build to 2RM drop sets at 90+85% Metcon – 3 sets 5 Power Cleans (135/95) 35 Double Unders 3 Wall Walks 35 Double […]
Monday Buy in – 2 Rounds 20 Hollow rocks / 30 sec HS Hold / 10 Tall Jerks (footwork) / 5 inchworm Mobility – Wrist Stretch A) Split Jerk – Build to a 3RM then drop sets at 90+85% Metcon – For time 3-6-9-12-15 Wall Walks 54-45-36-27-18 Sit ups Tuesday Warm up – EA Warm […]
Monday Buy in – EA Warm up A) Bench Press – Build to a 3rm then drop sets at 90+85% Metcon – For Max Reps 4 min AMRAP 9 Burpees 21 OHS (75/50) rest 4 min 4 min AMRAP 6 Burpees 15 OHS (95/65) rest 4 min 4 min AMRAP 3 Burpees 9 OHS (115/75) […]
