Monday
Buy in – 2 Sets
1:00 Row OR Cardio (moderate)
10 Lateral Box Step Up (each leg)
:30 Straight Arm Plank
20 Step Back Lunge
Mobility – Elevated Pigeon
A) Back Squat – 5×3 @ 8/10 RPE
Metcon – 15 Min AMRAP
15 Dumbbell Box Step Ups (40/25) (24/20)
20 V Ups
50ft Dumbbell Walking Lunge (40/25)
*You may hold the dumbbell however you prefer for the step ups and lunges.
Tuesday
Buy in – EA Warm Up
A) 5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
B) 5 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
3 Deadlift @ 7/10 RPE
2 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
1 Deadlift @ 10/10 RPE
Metcon – for time
1 Km row
Wednesday
Buy in – 3 sets
14 Single Arm Kettlebell Front Rack Bulgarian Split Squat (7 each leg)
10 Ring Rows w/2 second pause at the top of each rep
:90 Single Arm Plank (:45 each side)
Mobility – Wrist and Triceps
A) 3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Metcon – 5 Sets
1 Rope climbs
15 Thrusters (45/35)
20 Crossover Single Unders
rest 1 min after each round!
Thursday
Buy in – 2 Sets
50 Foot x- band walk / 10 Cossack squat with rotation / 10 Hip Flows into lunge / 5 Squat Jumps
A) 5 Back Squat @ 6/10 RPE
4 Back Squat @ 6.5/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
Metcon – 10 Min AMRAP
12 Deadlifts (115/75)
9 Hang Cleans (115/75)
6 Push Jerks (115/75)
*Each round must remain unbroken
Friday
Buy in – 2 Rounds
1:00 Row OR Ski (moderate)
10 Cuban Press (light)
10 Overhead Squat (light)
5 Box Jump w/Step Down
5 No Jump Burpee
10 Single Kipping Pull Up
Partner Throwdown Friday!
5 Sets
AMRAP 2 minutes-
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (24/20)
*Both complete and switch
-then-
Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes b/t sets-
A) 5 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
