Monday
Buy in – 3 Sets
1:00 Bike OR Row (moderate) (your choice)
15 Banded Pull Aparts
10 Yoga Push up
10 Lateral Box Step Up (each side)
A) 5 Sumo Deadlifts + 5 Deadlifts 5 sets @ 7/10 RPE
Metcon – For time:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
20 min cap
Tuesday
Buy in – 3 Sets
10 Kettlebell Goblet Hold Cossack Squat (5 each leg)
10 Seated Barbell Good Mornings
20 Landmine Twists
A) 3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat 5 sets at 5-6/10 RPE
Metcon – 6 sets
Odd Sets (1,3,5)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)
-Rest 30 seconds after each set-
Even Sets (2,4,6)
AMRAP 1 minute 30 seconds
200m Run
Max Reps Devils Press (2×50/35)
Wednesday
Buy in – 2 Rounds
1:30 Row
1:30 Easy Skip
10 Calf Raises
10 Samson Lunge
10 Arm Swings Forward and Reverse
Metcon –
Triple 2
2000m Row
200 Double Unders
2 Mile Run
RX+ Triple 3
3000m Row
300 Double Unders
3 Mile Run
Thursday
Buy in – EA Warm up
A) Seated (on bench) Press 5×5 @6-7/10RPE
B) Wide Grip Bench 5×5 @6-7/10RPE
*10 lat pull downs after each set
Metcon – For time
20x50ft shuttle sprints
20 T2B
20 DB Bench (50/35s)
20 T2B
20×50 Shuttle Sprints
*15 Min cap
Friday
Buy in – 2 Sets
1:00 Row (moderate)
:30 Wall Facing Handstand Hold
:30 Straight Arm Plank w/Shoulder Tap
10 Single Arm Kettlebell Front Squat (each arm, moderate)
-Then-
Warm Up to Front Squat weight
Metcon – For time with partner
60 Front Squats (115/80)
15 Wall Walks
48 Front Squats (115/80)
12 Wall Walks
36 Front Squats (115/80)
9 Wall Walks
24 Front Squats (115/80)
6 Wall Walks
12 Front Squats (115/80)
4 Wall Walks
*Split reps as desired
With remaining time find heavy
Power Clean + Hang Power Clean + Split Jerk
May 15, 2023
