Monday
Buy in – 2 Sets
1:00 Row (moderate)
10 Kip to Swing
2-3 Controlled Strict Pull Up
9 Back Squat (45/35)
7 Front Squat (45/35)
5 Overhead Squat (45/35)
5 Burpee
then metcon prep
Metcon-
24 Pull Ups
24 Back squats (75/55)
24 Burpees
-Rest 1:00-
16 Chest to Bar
16 Front Squats (95/65)
16 Burpees to 6 inch target
-Rest 1:00-
8 Bar Muscle Ups
8 Overhead Squats (115/80)
8 Bar Facing Burpees
A) Zombie Front Squats 5×3 @ 60- 73% 1 RM Front Squat
Tuesday
Buy in – 2 Round
1:00 Ski OR Row (moderate)
10 banded good mornings
10 Single Arm Kettlebell Deadlift (each arm, moderate)
:20 Handstand Hold into 10 shrugs in the handstand
:20 Wall Facing Handstand Hold into 10 shrugs in the handstand
:10 Free Stranding Handstand Hold OR Practice
-Then-
Warm Up to workout weights w/10ft Handstand Walk after each set
Metcon –
2 sets:
21 Deadlifts (185/125)
15 Handstand Push Ups
-rest 1:1 b/t sets-
2 sets:
15 Deadlifts (225/155)
50ft Handstand Walk
-rest 1:1 b/t sets-
2 sets:
9 Deadlifts (275/185)
6 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
Row week one!
3x (200m at Fast, 150m at Easy)
3x (200m at Fast, 125m at Easy)
3x (200m at Fast, 100m at Easy)
Total: 2925m
Notes: The fast paces equal the average watts from your 6-minute test. The easy paces equal 50% the average watts from your 6-minute test.
Wednesday
Buy in – EA Warm up
A)
2 Sets
10 Power Cleans @ 65-70% 1 RM Power Clean
8 Power Cleans @ 70-75% 1 RM Power Clean
6 Power Cleans @ 75-80% 1 RM Power Clean
4 Power Cleans @ 80-85% 1 RM Power Clean
2 Power Cleans @ 85-90% 1 RM Power Clean
*Rest 3-5 minutes between sets.
*Cycled or fast singles
B) Row week 1 from yesterday if you haven’t done yet
if you have core buy out!
3 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
60ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
60ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 1-2 minutes b/t sets-
Thursday
Tabata warm up – Full set of each
Hollow Hold / Hang / Squat Hold / Superman / Alternating Side Plank
Mobility – Pass throughs and hand in the high band
A) 3 Position Power Snatch 5 sets @ 55-70% of 1 RM Power Snatch
Metcon –
6 Min EMOM
45 sec Shuttle Sprint
-rest 2 min-
6 Min EMOM
45 Sec Bike (hard)
-rest 2 min-
6 Min EMOM
45 Sec Ski
Friday
Buy in – 2 Rounds
:45 Bike (start moderate and build to fast)
:45 Row (start moderate and build to fast)
30 Single Unders
15 Banded Good Morning
5 Power Snatch or Clean and Jerk (45/35)
A) 5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
*5 Chin Up after each set
Partner Throwdown Friday!!
15 Min AMRAP
30 Double Unders
15 Ground to Overhead (75/55)
alternate each round
January 8, 2024
