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Monday 3 Rounds – 1 min erg of your choice / 5 sumo inchworm with push up / 10 3 second pause Cossack squat / 5 box jumps A) Back Squat – 5-5-3-2-1 5@70, 5@80, 3@90, 2@95, 1@100 B) Front Squat – 3×5 75,80,85% 5 max high jumps after each set Metcon – 7 min […]
Monday Closed Tuesday Warm up – 3 Rounds 10 Glute Bridge 5 Tempo Goblet Squats @3331 10 Strict Pull ups 5 Burpees A) Back squat – 6-6-3-2 6s @ 70/80%, 3 @ 90%, 2 @ 95% B) Front Squat – 3×5 @ 65/75/80% Metcon – For Time30 Calorie Row30 Pull Ups15 Burpees Box Jump Over […]
Monday Buy in – EA Warm up A) Bench Press – 5-3-1-5-3-1-5 5@75, 3@85, 1@90, 5@80, 3@90, 1@95, 5@80-85 *last 3 sets superset with 12 DB PP Metcon – 4 Rounds 50 Double Unders 10 Double DB Thrusters(50/35) *12 min cap Tuesday Buy in – 3 Rounds :30 sec KB Deadbugs / 5 Double KB […]
Monday Warm up – 3 Rounds 7 SA KB Front Rack Step Up (each leg) / 3 Turkish Get Ups (each arm) / 10 Candle Sticks on poll A) Back Squat 8-8-6-6 8s @ 65/70, 6s @ 80/85 B) Front Squat 3×5 75/80/85 Metcon – 2 Rounds 10 OHS 95/65 10 Strict Pull ups 10 […]
Monday Buy in – EA Warm up A) Push press 10-8-6-4-2 *building B) Push Press 4×4 @80%after each set 10 double DB rows C) core buster – 3 rounds 50 alternating vsnaps 50 Russian twists Tuesday Buy in – 2 Rounds 40 Air Squats / 10 Hanging High knees / 10 Hip Flow / 20 […]
Monday Buy in – EA Warm up A) Back Squat – 10-8-6-6-6 10 @ 60, 8 @ 65, 6s @ 70/75/80 * rest as needed between sets B) Front Squat 3×5 @60/70/75 Between sets 12/10 ca sprint on row or ski Buy out – 3 rounds :30 sec high plank into 30 mountain climbers :30 […]
