Monday
Buy in – EA Warm up
A) Push Press – 4×4 @ 65-80%
Metcon – for time
9-15-21-27 – Cal Row or Ski
10 Shuttle Sprints after each Erg
Tuesday
Buy in – 2 Rounds
1 min Bike / 10 Banded Good Morning / 5 each leg SLRDL / 5 Single Arm Press
Metcon – 2 sets
15/12 cal Bike
15 Handstand Push up
15 Deadlift (225/155)
rest 1:1
15/12 cal Bike
5 Strict HSPU
15 Deadlifts (225/155)
5 Strict HSPU
rest 1:1
Wednesday
Buy in – 2 rounds
300m Ski / 10 Hang Scap Retractions / 5 Kip Swings / 5 V-ups / 10-15 Empty Bar OHS / 50 Single Unders
Metcon – 20 Min AMRAP
4-8-12-16-20-24….Toes 2 Bar
15 OH Squats (75/55)
50 Double Unders (or Crossovers)
A) Pause Front Squats – 3×3 *3 second pause at bottom
@ 60/63/65 % of FS 1Rm
B) Front Squat – 4 x 1
@ 68/70/75/78 % of FS 1rm
Thursday
Buy in – 2 Rounds
10 Man On Fire / 30 Line Hops / 10 Vertical Bounds / 5 Of Each (Snatch) – Hip contact to High Pull , Tall Power Snatch , Power Drops
A) Power Snatch 5 sets 3s @ 60/63/65 2s @ 70/75 of Power Snatch 1RM
B) Power Clean + Split Jerk 3 sets @ 73/75/78 of PC 1rm
Metcon -Alternating EMOM x 10
10-14 Burpees (try and get 15+ sec Rest)
Max Box Jump overs (must step down)
Friday
Buy in – 2 Rounds
10 Cossack Squats / 10 Seated Wall Angels / 10 Ring Rows / 5 Floor YTWAs pause end range 3 seconds each rep / 10 Jumping Pull ups
A) 10 Kettlebell Bench Press + 10 Kettlebell Gorilla Rows 4 sets @ 6-9/10 RPE
Partner Throwdown Friday
2 Rounds
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
Split as you see fit – 20 minute cap
December 6, 2023
