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Monday Buy in – EA Warm up a)Tempo Back Squat x1 + Back Squat x5 – 5 sets @ 6-8/10 RPE Metcon – for time Grace 30 C+J Tuesday Buy in – 3 Rounds 6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 Double DB OH Lunge (3 each leg) 5 […]
Monday Buy in – 3 Sets1:00 Jog:20 Active Bar Hang10 Kip to Swing10 Abmat Sit Up A) Back Squat – 5×3 @ 8/10 RPE Metcon – 3 rounds300m Run15 Toes to Bar15 V Ups Tuesday Buy in – 3 Sets10 Single Leg Kettlebell Deadlift (5 each leg)10 Alternating Kettlebell Gorilla Rows (5 each arm)10 Single […]
Monday Buy in – EA warm up A)3 Front Squat @ 6/10 RPE3 Front Squat @ 6.5/10 RPE2 Front Squat @ 7.5/10 RPE1 Front Squat @ 8/10 RPE1 Front Squat @ 8.5/10 RPE1 Front Squat @ 9/10 RPE1 Front Squat @ 9.5/10 RPE1 Front Squat @ 10/10 RPE B) 5 Strict Press @ 6/10 RPE5 […]
Monday Buy in – EA Warm up A)3 Behind the Neck Barbell Strict Press + 3 Strict Press 5 sets @ 6-10/10 RPE Metcon – 4 RFT 500m row 100ft double KB front rack carry (70/55) Tuesday Buy in – 2 Rounds 200m Jog / 10 Hip Flow with extension and lunge / 10 Front […]
Monday Murph!! Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Tuesday Murph or Buy in – EA warm Up Metcon – 4 SetsAMRAP 7 Minutes @ consistent moderate effort across10-15-20-25….Row (calories)Ski (calories)Bike Erg (calories)-Rest 3:00 between sets- Wednesday Murph or Buy in – 3 Sets14 Double Dumbbell Lateral […]
Monday -Closed Tuesday Buy in – 2 Rounds 100m Jog10 World’s Greatest Stretch (each side)10 Hanging Scap Retractions, 5 Kip to Swing5 Inchworms 5 Hand Release Push Up 5 Zombie Squats A) Pause Front Squats – 5×4 @6-7/10 RPE Metcon -4 rounds:10 Pull Ups200m Run10 Pushups200m Run Wednesday Buy in – 3 Sets14 Kettlebell Goblet […]
