Monday
Buy in – 10 min Erg (easy to moderate)
Then 5 movements from EA Warm Up
A) DB Strict Press Build to a heavy 10 in 5-6 sets
B) DB Bulgarian Split squat 4×10/leg
Metcon – 15 Min AMRAP
20 Alt DB Snatch (50/35)
20 SA OH Reverse Lunges (10/arm)
1 min High Plank
Tuesday
Buy in – 2 Rounds
1 min Row (low damper work on slow tempo) / 12 Deadbug W/band on feet / 10 DB Squat Clean Thrusters each side / 10 Side Plank Crunches Each Side
Metcon –
Row
5 sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-
A) Squat Clean Thruster – Build to a 1RM
Wednesday
Buy in – 2 Rounds
1:00 Ski (moderate)
10 Inchworm w/Push Up
10 Alt. Leg V-Up
10 Hanging Scap Retractions, 5 Kip to Swing
5 Single Arm Dumbbell High Pull (each side) (moderate)
5 Single Arm Dumbbell Press (each side) (moderate)
A) Back Squat – 5×3
2 sets at 80%
2 sets at 85%
1 set at 90%
Metcon – AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Dumbbell Facing Burpee
12 Toes to Bar
Thursday
Buy in – EA Warm up
A) Bench Press – 3-2-1-3-2-1
B) *1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press – Practice for 10ish Minutes
Metcon – for time
40/32 Calorie Row
-into-
4 Rounds
15 GHD Sit Ups or 25 Sit ups
*4 Bear Complex (115/80)
-into-
40/32 Calorie Row
Friday
Buy in – 3 Rounds
1 min Skip / 15 Banded Good Mornings / 50ft Single Arm Farmer Carry / 5 Single Arm DB Deadlift
Mobility – Bander Hamstring / Seated Thoracic / Frog
A) Deadlift – Build to a moderate 5 then do 5 sets TNG
Metcon – 10 Alternating Rounds with Partner
10 Dumbbell Deadlifts (2×50/35)
300ft Dumbbell Farmers Carry (2×50/35)
10 Dumbbell Deadlifts (2×50/35)
February 6, 2023
