Monday
Buy in – 2 Rounds
1:00 Row OR Cardio (moderate)
:30 Plank
5 Scap Push Up
10 Kip to Swing on Rings
15 Banded Good Morning (heavy band)
5 Wall Ball (light)
25ft Sled Push (empty Sled)
Metcon-
10 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
100ft Sled Push (moderate)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Farmer’s Carry (2×50/35)
Tuesday
Buy in – 2 Sets
1:00 Jog
10 Abmat Sit Up
:30 Ski (moderate)
10 Hanging Scap Retraction
5 Tempo Banded Chin Up
Metcon – 5 Sets (1 set every 2:30)
12 Shuttle Runs (25ft = 1 rep)
14 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
15/12 Calorie Ski (or Row)
2 Rope Climbs or 4 Muscle Ups
Skills – 8 Minutes on the Minute [EMOM]
Odd minute: 30 seconds of Handstand Shoulder Taps [RX+ would be freestanding]
Even minute: 2 Wall Walks
Thursday
Buy in – 3 Sets
5 Single Arm Dumbbell Step Back Lunges (each side)
5 Single Arm Dumbbell Bench Press (each side)
5 Single Arm Dumbbell Row (each side)
A) 10 Bench Press + 10 Bent Over Rows @ 6/10 RPE
10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
B) 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE
Metcon – 2 sets:
3 Rounds
5 Strict Chest to bar Pull Ups
25ft Handstand Walk (50ft reverse bear walk)
-rest 3 minutes b/t sets-
Friday
Buy in -2 Sets
1:00 Row (moderate)
15 Banded Good Morning
50 Single Under
20 Glute Bridge March
10 Tempo Single Arm High Pull (each arm, light)
A) 3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
B) 2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
Partner Throwdown Friday!!
split as you please
AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)
