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Monday Closed Tuesday Buy in – EA Warm Up A) 5 Sets1 Power Snatch @78-88% 1RM Power Snatch*Rest as needed between sets Metcon- 1000m Row @70% Effort-Rest 3 minutes-10x 200m Row @80% Effort*Rest 30 seconds after each set.1000m Row @90% Effort *Note: Only resting 30 seconds after the last set of 10x 200m row (not […]
Monday Buy in – EA Warm up A) 2 Sets3 Front Squat @70-73% 1RM Front Squat 2 Sets3 Front Squat @75-78% 1RM Front Squat 2 Sets3 Front Squat @80-85% 1RM Front Squat*Rest as needed between sets Metcon – 18 Minutes 75% pace 400m Run 500m Row or Ski 100 Air Squats Tuesday Buy in – […]
Monday Closed Tuesday Buy in – EA Warm up A) 5 sets – 1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)**Rest as needed between sets B) 6 Sets – 1 […]
Monday Buy in – EA Warm up A) 3 Sets3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean 3 Sets2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean 4 Sets1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean *Rest as needed between sets Metcon – 4-5 Sets […]
Monday Buy in – 2 Rounds 200m Run / 10 Banded glute Bridge + 10 March / 10 Banded Sidesteps Each Way / 10 Cossack Squats / 5 Pause Front Squats Mobility – Wrist Stretches A) 6 working sets – 1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat*Rest as needed between […]
TuesdayBuy in – 3 Sets1:00 Bike (start easy/moderate and increase pace each set)4 Burpee4 Jump Over Object A) 7 Sets (1 set every 2 minutes 30 seconds)1 Front Squat + 1 Pause Front Squat + 1 Front Squat*Start around 70-75% and build from there. No failed reps.**Pause Front Squat is 3 second pause in the […]
