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Monday Buy in – EA Warm up A) 4-5 Sets:60 Second Front Rack Hold (Every 10 seconds do 1 Front Squat ) @7-8/10 RPE*Rest as needed between sets.**Barbell stays in front rack for entire set. Metcon – 6 Sets:4 Shuttle Sprints (50ft)8 Dumbbell Box Step Overs (50/35) (24/20)4 Shuttle Sprints (50ft)-Rest 1:1 b/t sets- Tuesday […]
Monday Buy in – EA Warm Up Wall Walk Progression! 1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Rest 2 minutes –1 UNBROKEN set of 50% of week 1 max effort Rest 2 minutes –1 minute of max Wall Walks onto Plate [for Rx, use 25# plate] Metcon- 6 setsAMRAP […]
Monday Buy in – EA warm up Wall Walk Progression 4 sets – 40% of week 1 Unbroken rest as needed to keep unbroken A) 5 Sets (1 set every minute on the minute)5 Deadlift @8-8.5/10 RPE-Directly into-5 Sets (1 set every minute on the minute)3 Deadlift @9/10 RPE B) 5 Sets1 Front Squat (as […]
Monday Buy in – EA warm up Wall walk Progression week 2 1 minute of Wall Walks with 2 Shoulder Taps at the Top of the Wall Walk [right/left = 2 reps] Rest 2 minutes-1 Unbroken of Wall Walks at 35% of week 1 max effort number Rest 2 minute –1 minute of Wall Walks […]
Monday Buy in – 2 Sets:15 Row (easy) / :15 Row (moderate) / :15 Row (hard) / 5 Wall Ball (light) / 10 Banded Pull Aparts Slow / 10 Glute Bridge / 10 Clam Shells / 5 Kip to Swing Metcon – 5 sets (1 Set every 6 minutes)24/20 Calorie Row18 Wall Balls (20/14)12 Toes […]
Monday – Open Gym Ideas 2-3 Sets1:00 Row (easy-moderate)12 Banded Good Morning6 Box Jump Over (increasing height)3 No Jump Burpee-Then-Warm up to workout weight and height. Metcon 5 sets:500m Row5 Power Cleans (135/95)10 Burpee Box Jump Overs (24/20)-rest 1:1 b/t sets- A) 3 Power Snatch @5/10 RPE2 Power Snatch @6/10 RPE1 Power Snatch @6.5/10 RPE1 […]
