Monday
Buy in – 2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
BB Prep
2-3 Sets
14 Barbell Back Rack Bulgarian Split Squat (7 each side)
7 Double Kettlebell Hang Squat Clean
12 Rower Pike Up (Place feet on the seat of a rower and do pikes ups)
A) Back Squat 2-4-6-8-10 Last week of these then reps will change
*5 seated box jumps after each set
Metcon – 10 rounds:
3 Burpees
5 Kettlebell Swings (70/53)
7 Wall Balls (20/14)
Tuesday
Buy in – 2 Rounds
1 min Ski / 10 Push Ups / 1 min Skipping Practice / 10 Light Plate YTWAs
A) 4 sets:
5 Seated Overhead DB Press
7 Incline DB Press
Max Flat Bench DB Bench Press (15-20 goal)
-rest 2:00 – 2:30 b/t sets-
Metcon – 3 sets:
10-8-6 (8-6-4)
Calorie Ski Erg
Calorie Bike
*35 Double Unders after each round
-Rest 3 minutes between sets-
Wednesday
Buy in – 3 Rounds
60 sec Supinated Scap Only Pull ups / 10 Cross Over Box Step Ups / 10 Cat Cows / 10 Deadbug / 10 Empty Bar RDL
A) Deadlift – 4 sets of 10 at 6-7RPE
B) 3 Sets –
20 Heavy KB Side Bends
:45 Weighted Chinese Face Up Plank
Metcon – 15 minute AMRAP:
4-3-2-1
Strict Pronated Pull Up
Dumbbell Burpee Box Step Over (2×40/25) (24/20)
Thursday
Buy in – EA Warm up
A) Snatch Pull + Power Snatch x2 x 6 sets
B) Clean Pull + Power Clean + Clean + Jerk x 6 sets
Metcon – 5 RFT
15 SDLHP
200m Run
Friday
Buy in – 2 Rounds
1:00 Row (easy to moderate)
5 Inchworm w/Push Up
10 Double Front Rack Kettlebell Front Squat (light to moderate)
:20 Wall Facing Handstand Hold
Metcon – Partner Throwdown Friday
20 Wall Walks
40 Double Front Rack Kettlebell Squats (2×53/35)
60/48 Calorie Row
200m Kettlebell Farmer Carry (2×53/35)
60/48 Calorie Row
40 Double Front Rack Kettlebell Squats (2×53/35)
20 Wall Walks
*one partner working at a time
*wall to wall is 20m
March 27, 2023
