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Monday – Closed Tuesday – Buy in – 3 Sets1:00 Row10 Lateral Box Step Up (each side)10 Stationary Lunges (each side) A) 10 Front Rack Step Ups @ 6/10 RPE10 Front Rack Step Ups @ 6.5/10 RPE10 Front Rack Step Ups @ 7/10 RPE10 Front Rack Step Ups @ 7.5/10 RPE*10 Hip Extension with :30 […]
Monday Buy in – EA warm up A) Romanian Deadlift 4×7 @8/10 RPE Metcon 8 Sets:4 Shuttle Runs (50ft)8 Burpee Box Jump Overs (24/20)-Rest 1:1 b/t sets- Tuesday Buy in – 3 Sets1:00 Row (moderate)5 Inchworms15 Air Squats50 Single Under A) 3 Front Squats @ 75% 1 RM Front Squat2 Front Squats @ 80% 1 […]
Monday Buy in – EA Warm Up A) 5 Full Grip Front Squats @ 68% 1 RM Front Squat5 Full Grip Front Squats @ 73% 1 RM Front Squat4 Full Grip Front Squats @ 75% 1 RM Front Squat4 Full Grip Front Squats @ 78-80% 1 RM Front Squat3 Full Grip Front Squats @ 80-83% […]
Monday Buy in – 2 Sets:30 Ski (moderate)50 Single Under:30 Air Bike (moderate)5 No Jump Burpee5 Box Jump w/Step Down (lower height) Metcon – 2 Sets:Every 2 minutesAt 0:0030 Crossover Single Unders12/10 Calorie Ski (OR Row) At 2:0012/10 Calorie Ski (OR Row)30 Crossover Single Unders At 4:0012/10 Calorie Air Bike12 Box Jump Overs (24/20) At […]
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 […]
