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Monday Buy in – EA Warm up Metcon- 2 Sets:2 Rounds1 Minute Calorie Bike 1 Minute Burpee Box Jump Over (24/20) -Rest 2 minutes- 2 Rounds1 Minute Calorie Ski (OR Row)1 Minute Shuttle Run (50ft) -Rest 2 minutes between sets- A)3 Front Squat @ 68% 1 RM Front Squat3 Front Squat @ 73% 1 RM […]
Monday Buy in – 2 Sets1:00 Row (moderate)10 Kip to Swing2-3 Controlled Strict Pull Up9 Back Squat (45/35)7 Front Squat (45/35)5 Overhead Squat (45/35)5 Burpee then metcon prep Metcon- 24 Pull Ups24 Back squats (75/55)24 Burpees -Rest 1:00- 16 Chest to Bar16 Front Squats (95/65)16 Burpees to 6 inch target -Rest 1:00- 8 Bar Muscle […]
TuesdayBuy in – 1 set banded Thursday Buy in – 2 Sets1:00 Ski OR Row (moderate)10 Banded Good Morning10 Single Arm Dumbbell Suitcase Deadlift (each arm, moderate)50 Single Unders Metcon – AMRAP 14 Minutes14/11 Calorie Ski (OR Row)14 Deadlifts (185/125)28 Crossovers A) 10 Bench Press @ 6/10 RPE8 Bench Press @ 7/10 RPE6 Bench Press […]
Monday Buy in – EA Warm Up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 500m Row or Ski / 10 Pause Zombie Squats / 10 Box HSPU […]
Monday Buy in – EA Warm up A) 1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip + 1 Push Jerk 3 sets @ 65/68/70% 1 RM Clean and Jerk *Slow Clean Deadlift: 5 second ascent*Below the Knee Pause Clean: Pause in receive for 2 seconds. […]
Monday Buy in – EA Warm up A) Push Press – 4×4 @ 65-80% Metcon – for time 9-15-21-27 – Cal Row or Ski 10 Shuttle Sprints after each Erg Tuesday Buy in – 2 Rounds 1 min Bike / 10 Banded Good Morning / 5 each leg SLRDL / 5 Single Arm Press Metcon […]
