Monday
Buy in – EA Warm up
A) 3 Zombie Front Squats @ 65% 1 RM Front Squat
3 Zombie Front Squats @ 70% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
Metcon –
AMRAP 20 Minutes
1000m Bike
50 ft Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)
Tuesday
Buy in – 2 Rounds
50 Jumping Jacks / 5 Clean Pull / 5 Clean High Pull / 5 Tall Squat Cleans / 5 Squat Cleans
Mobility – Pain Ball on Shoulder and Banded Front Rack Fixer
A) For Time: (2 Sets)
5 Squat Cleans @ 60-65%
4 Squat Cleans @ 68-70%
3 Squat Cleans @ 75-78%
2 Squat Cleans @ 80-85%
1 Squat Clean @ 88-90%
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.
Row week #3
6 Sets
90 Sec at Fast
90 Sec at Easy
*No rest between reps.
-Rest 3 Min-
3 Sets
10 Strokes at Max Effort
Full recovery (~3 Min)
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.
During the 10 stroke intervals, try different damper settings to find your best peak watts. Record the highest (best) peak watts from your 10. stroke intervals at max effort.
Wednesday
Buy in – 2 Rounds
2 min Skipping Practice / 10 Alternating Single Leg Seated Vertical Bounds / 20 Lateral Over the top Medball Tosses (hard medballs) / 10 BTN Snatch Grip Push Press
Mobility – Kneeling Thoracic Rotations
A) 2 Position Power Snatch 5 sets @ 60-75% 1 RM Power Snatch
Metcon –
5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Ski
70 Double Unders
14/11 Calorie Ski
Thursday
Buy in – 2 Rounds
10 Side Shuffle Shuttles / 10 Each Side 90s internal rotations / 20 Air Squats / 15 Push Ups / 10 Straight Leg Sit ups / 10 Each Side Hurdle Steps
Mobility – pain ball on forearm
A) 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 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*5-7 Chin Up after each set
Metcon – For time
18 Shuttle Runs (50ft)
35 Wall Balls (20/14)
35 V Ups
35 Wall Balls (20/14)
18 Shuttle Runs (50ft)
Friday
Buy in – 2 Rounds
10 Burpees / 20 Mountain Climbers / 20 Reverse Lunges / 10 Ring Rows
Metcon – Friday Partner Throwdown
4 sets:
20 Burpees (together)
40/32 calorie Ski (split)
20 Bar Muscle-Ups (split) Or 2 to 1 Pull ups
-rest 4 minutes b/t sets-
A) Back Rack Box Step ups 4-5 sets of 8
