Monday
Buy in – EA Warm up
Metcon-
2 Sets:
2 Rounds
1 Minute Calorie Bike
1 Minute Burpee Box Jump Over (24/20)
-Rest 2 minutes-
2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)
-Rest 2 minutes between sets-
A)3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat
Tuesday
Buy in – 2 Rounds
1 min Row / 10 Cossack Squats / 10 Hip Flow to lunge / 10 Pass Throughs / 10 PVC Squat Snatch + OHS
A)For Time:
5 Squat Snatch @ 65-70% 1RM Snatch
4 Squat Snatch @ 70-75% 1RM Snatch
3 Squat Snatch @ 75-80% 1RM Snatch
2 Squat Snatch @ 80-85% 1RM Snatch
1 Squat Snatch @ 85-90% 1RM Snatch
*Rest 3-5 Min and then repeat for 3 total sets
**The goal is to cycle these or perform fast singles
Row Week 2
4 Sets
400m at Fast
5 Strokes at Max Effort
*75 Sec at Easy between sets.
-Rest 4 Min-
2 Sets
200m at Fast
60sec at Easy Pace
*Rest 2 Min (after 2 sets)
1 Minute sprint at max effort.
Total: ~3500m
*Notes: The fast paced intervals equal the average watts from your 6-minute test. The easy paced intervals equal 50% of the average watts from your 6-minute test.
Record the average watts from the 1 minute sprint.
Wednesday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retractions, 5 Kip Swing
10 Alt Leg V-Up
5-10ft Handstand Walk
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Single Arm Dumbbell Snatch (total, moderate)
Mobility – Foam Roll Lats and Tspine
Metcon – 10 sets
7 Toes to Bar
15ft Handstand Walk
7 Ground to Overhead (95/65) (OR 10 reps @75/55)
-rest 1:1 b/t sets-
Sets 1-5 = Power Snatch
Sets 6-10 = Power Clean and Jerk
Thursday
Buy in – 2 Sets:
20 Calorie Ski OR Row (easy to moderate)
20 Calorie Bike (easy to moderate)
-into-
2 Sets:
40 Single Unders
20 Double Unders
10 Front Squat (45/35)
10 Push Press (45/35)
A) 10 Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE
*5 Strict Weighted Chin Ups after each set
Metcon – for time
75 Double Unders
35 Thrusters (45/35)
150 Single Unders
35 Thrusters (45/35)
75 Double Unders
Friday
Buy in – 2 Rounds
1:00 Bike (moderate)
:30 Plank
15 Banded Good Morning
5 Hanging Scap Retractions
10 Scap Push Up
10 Banded Air Squats
50ft Dumbbell Farmer Carry (both sides, moderate)
A) 10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages
Partner EMOM!
try to keep all movements syncro
30 Minute EMOM
Minute 1: 15 Kettlebell Swings (53/35)
Minute 2: 50ft Single Arm Suitcase Carry (53/35) (each side)
Minute 3: 1 Round of 3/6/9 Strict Cindy
Minute 4: 1 Set of Max unbroken V Ups (OR Sit Ups
Minute 5: 1 minute Recovery Bike
January 15, 2024
