Monday
Buy in –
2 Sets
:30 Ski (moderate)
50 Single Under
:30 Air Bike (moderate)
5 No Jump Burpee
5 Box Jump w/Step Down (lower height)
Metcon – 2 Sets:
Every 2 minutes
At 0:00
30 Crossover Single Unders
12/10 Calorie Ski (OR Row)
At 2:00
12/10 Calorie Ski (OR Row)
30 Crossover Single Unders
At 4:00
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
At 6:00
12 Box Jump Overs (24/20)
12/10 Calorie Air Bike
A) Front Squat – 5×2 @ 70 – 90%
Tuesday
Buy in – EA Warm Up
A) 3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch
Row Week 4
400m at Fast, 250m at Easy
-No Rest-
400m at Fast, 250m at Easy
-No Rest-
400m at Fast, 250m at Easy
-No Rest-
5x (100m at Sprint, 1 Min Rest)
-No Rest-
500m at Fast, 250m at Easy
Total: 3200m
Workout Notes:
The sprint paces equal the average watts from your 1-minute test.
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 – 2 Sets
1:00 Shuttle Sprint (moderate)
20 Step Back Lunges
50ft Front Rack Carry (moderate)
5 No Jump Burpee
10 Lateral Hop Over Db
Mobility – Banded super front rack
A) 2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Metcon – 4 Sets:
8 Lateral Burpee Over DB
40ft Dumbbell Front Rack Lunges (2×50/35)
8 Shuttle Sprints
40ft Dumbbell Front Rack Lunges (2×50/35)
8 Lateral Burpee Over DB
-rest 1:1 b/t sets-
Thursday
Buy in – 2 Rounds
0:45 Ski (moderate)
0:45 Row (moderate)
10 Front Squat (empty bar)
10 Strict Press in squat stance (empty bar)
12 Hanging Scap Retrations, 6 Kip to Swing, 3 Kipping Chest to Bar Pull Up
Metcon – for time
6-5-4-3-2-1-2-3-4-5-6
Thrusters (115/80)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
A) 5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE
*7 Strict Weighted Pull Ups after each set
Friday
Buy in – 2 Rounds
10 Goblet Cossack Squat / 10 Bootstrap Squat / 10 Spider-Man Lunge Stretch / 5 Empty Bar Pause Back Squats
A) 10 Minutes (Every minute on the minute)
1 Back Squat @ 60% 1 RM Back Squat
1 Back Squat @ 65% 1 RM Back Squat
1 Back Squat @ 70% 1 RM Back Squat
1 Back Squat @ 75% 1 RM Back Squat
1 Back Squat @ 80% 1 RM Back Squat
1 Back Squat @ 85% 1 RM Back Squat
1 Back Squat @ 88% 1 RM Back Squat
1 Back Squat @ 90-90+% 1 RM Back Squat
1 Back Squat @ 90-90+% 1 RM Back Squat
1 Back Squat @ 90-90+% 1 RM Back Squat
Partner Throwdown Friday
AMRAP 15 Minutes
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
7 Wall Walks (split as desired)
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
