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Monday Buy in – 3 Sets1:00 Row OR Ski (moderate)5 Vertical Jumps for Max Height10 Single Arm Press (each arm, moderate)5 Knees to Chest (Or Elbow) Metcon 4 sets @ consistent 70-80% intensity:AMRAP 5 minutes15 Box Jump/Step Downs (24/20)12 Push Press (115/75)9 Toes to Bar-rest 3 minutes b/t sets- Tuesday Buy in – 2 Sets […]
Tuesday Buy in – 3 Rounds 1:00 Row (moderate)10 Goblet Squat (light-moderate)5 Box Jump w/Step Down (increasing height) A) 1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat1 x 2 […]
Monday Buy in – 3 Sets1:00 Bike (easy-moderate)10 Dumbbell Deadlifts (light-moderate) (go up in weight each set)10 deadbugs (5 each side)10 bird dogs (5 each side) Metcon – AMRAP 8 Minutes 4 rounds16/13 Calorie Bike:30 Second Farmers Hold (2×70/50)-in remainder of 8 minutes- Max Rep Deadlifts (275/185) A) 3 sets14 Reverse Step Ups (7 each side)10 Dumbbell […]
Monday Buy in – 2 Rounds 1 min Bike / 10 Bootstrap Squats / 5 per side Lunge Thoracic Rotations / 5 No jump Burpees / 5 Box Jumps A) 1 x 3 position Pause Back Squat @ 65-70%1 x 3 position Pause Back Squat @ 70-75%1 x 3 position Pause Back Squat @ 75-80%1 […]
Monday Buy in – 3 Sets:30 Wall Sit Hold:30 Goblet Squat Hold10 Kettlebell Gorilla Row10 Banded Glute Bridge Dumbbell Floor Press A) 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 60-65% 1RM Back Squat1 x 3 Position Back Squat @ 70-75% 1RM Back Squat1 x 3 […]
Monday Closed Tuesday Buy in – EA Warm up A) 3 sets -1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat Metcon – 3 sets: @ RPE 7/102 Rounds10 Wall Balls (20/14)20 Double Unders10 Calorie Row20 Double Unders-rest 1:1 b/t sets- Wednesday Buy in- 2 Rounds […]
