Please keep an eye on Zenplanner as there might be a couple canceled sessions on Friday
Monday
Buy in – 2 Rounds
1 min Cardio of your choice / 25 Single Unders / 10 Inchworms w/push up / 15 KB Swings
then 2 rounds
2 Devil Press / 20 Double Unders
Metcon – 3 sets
8-6-4 Devils Press (2×40/25)
*perform 30 double unders after each round of devils press
-rest 2 minutes between sets-
A) Back Squat -5×4 @75-85+%
Tuesday
Buy in – 3 Rounds
1 min Bike / 10 Hanging Scap Retractions + 5 Kip Swings / 10 Push Ups / 100 Ft KB OH Carrry (per arm)
A) Bench Press – 5-3-1-5-3-1
Metcon – 5 Sets (1 set every 3 min)
18/12 Cal Bike
10 Chest 2 Bar Pull ups
18/12 Cal Bike
Wednesday
Buy in – 2 Rounds
10 Cossack Squats / (snatch grip – 5 BB Shrugs / 5 BB High Pulls / 5 Muscle Snatch) / (clean grip – 5 High Hang Squat Clean / 5 Split Jerks ) / 30 sec Plank
Mobility – Pain Ball on Shoulders and glutes
A) Snatch – Build to a Heavy Single
B) Clean + Jerk – Build to a Heavy Single
Metcon – For time
75 Burpee Box Jump Overs
*Every 2 min perform 5 Squat Cleans @115/80 – Start workout with squat cleans
Thursday
Buy in – EA Warm up
A) Core Superset – 3 Rounds
10 SA KB Sit ups (each side )
10 Dip Support Leg Raises
5 Roll Outs
60 Sec Plank
100ft SA Farmer Carry (each Side)
rest 1-2 minutes between rounds
B) Strict Press – Build to a Heavy Triple (no tng)
30-60 sec Hang From rig every second set (minimum 3 hangs)
Friday
Buy in – “Rowling”
R1+6 – Push ups
R2+7 – Sit ups
R3+8 – Air Squats
R4+9 – Ring Rows
R5+10 – Burpees
A) Deadlift – 5×10 (keep moderate to light and work on TNG reps)
Metcon – Partner Workout
500m Row (both) (400m run)
30 Walk Walks (alternate)
1000m Row (both) (800m run)
30 Alternating OHS (both partners have bar OH for reps to count)
500m Row (both) (400m run)
*can choose to run if weather is ok
January 30, 2023
