Monday
Buy in – 2 Sets
200m run / 10 Hip Flow into lunge / 10 Lateral Box Step ups each side / 10 Face Pull
Mobility – Calf and Quad
A) Box Squat 5×4 @ 7.5-9/10
Metcon – Run
2 sets:
500m at RPE6,
400m at RPE7,
300m at RPE8,
200m at RPE9
Rest: 2min b/t all reps & sets
Tuesday
Buy in – 2 Sets
200m Jog
60 Single Unders
5 Single Arm Dumbbell High Pull (each arm, moderate)
5 Single Arm Dumbbell Press (each arm, moderate)
A) 10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE
Metcon – 8 sets (1 set every 3 minutes)
150m Run
10 Hang Dumbbell Snatch (40/25)
30 Double Unders
Wednesday
Buy in – 2 Sets
1:00 Cardio (moderate)
14 Alt. Leg V-Up
10 Wall ball (light)
10 Suitcase Dumbbell Deadlift (each side, moderate)
10 Kip Swings
5 Box Get Over (48/40 inch)
:30 High Plank
A) Deadlift 5×3 @6.5-9/10
Metcon – for time
75 GHD Sit Ups (100 Abmat sit ups)
60 Wall Balls (20/14) (10ft)
45 Deadlifts (155/105)
30 Toes to Bar
15 Burpee Box Get Overs (48/40)
*20min cap
Thursday
Buy in – EA Warm up
3 Rounds
12 Reverse Grip Lat Pulldown
12 Barbell Skull Crushers
-Rest 2 min b/t rounds-
3 Rounds
12 Bent Over Barbell Row
12 Dumbbell Hammer Curls
-Rest 2 min b/t rounds-
Metcon – 6 min AMRAP
5 Burpees
25 Air Squats
Friday
Buy in – 3 Sets
1:00 Row (moderate)
5 No Jump Burpee
5 Strict Chin Ups
3-5 Squat Cleans (building in weight)
A) Clean and Jerk Build to a heavy for the day
Metcon –
Partner Throwdown
4 Sets
AMRAP 4 Minutes
500m Row (each, at the same)
7 Synchro Burpee Pull Ups
Max Cleans (185/125)
-rest 1 minute b/t sets-
July 24, 2023
