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Monday Buy in – EA WARM UP A) SUMO DEADLIFT 5,5,3,3,2,2 6/10 RPE- 8/10 Metcon- 20min AMRAP 3 Wall Walk 9 Pull ups 12 Alt DB Power Snatch Tuesday Closed – Happy Canada Day Wednesday Buy in- 3:00 Bike (easy-moderate)-Then-3 Sets10 Single Arm High Pull (each arm, moderate)10 Banded Good Morning Metcon – 3 sets:5 […]
Monday Buy in – EA Warm up A) EMOM For 10 minutes:3 Sumo Deadlift*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day (we will be retesting this at the end of the cycle, so take note of your weight!) Metcon – 3 sets @ consistent 70-80% intensity:AMRAP 5 […]
Monday Buy in – EA Warm up A) 5 Sets (New set every minute)5 Sumo Deadlift*Build within 65-75% of estimated 1RM B) 3 Sets6 Single Leg RDL (each leg) @6-7+/10 RPE12 Barbell Row @6-7+/10 RPE*Rest as needed between sets Metcon – 15 Minute EMOMMinute 1 – 7 Burpee Pull UpsMinute 2 – 10 Deadlift (185/125)Minute […]
Monday Buy in – EA Warm up A) 3 Back Squat @6/10 RPE3 Back Squat @6/10 RPE3 Back Squat @7/10 RPE3 Back Squat @7/10 RPE*Rest as needed between sets B) 3 Snatch @6/10 RPE Snatch3 Snatch @6/10 RPE Snatch3 Snatch @7/10 RPE Snatch3 Snatch @7/10 RPE Snatch*Rest as needed between set Metcon – 12 Min […]
Monday Buy in – EA Warm Up A) Push Press x2 + Push Jerk x2 5 sets at 60-70% B) Strict Chin up x5 + Hammer Curls x10 x3 sets Metcon – For total reps, every 2 minutes for 5 rounds, complete:7 50-foot Shuttle Runs (25 feet out and back)8 Clean and Jerk (115/80)Max Lateral […]
Monday Buy in – 2 sets:100m Jog5-10 Ring Rows 5 inchworms10 hanging scap retractions5 Air Squats Murph! Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. or Half Murph! Cut everything in half! Tuesday Murph! if you […]
