Monday
Buy in – EA Warm Up
A) 5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat
Metcon –
2 Sets
2 Rounds
20/16 Calorie Ski
16 Toes to Bar
100ft Heavy KB carry @ chest
8 Bar Muscle Ups
-rest 2 minutes b/t set-
Tuesday
Buy in – 2 Sets
25ft Single Arm Overhead Carry (each arm, light)
:20 Handstand Hold
:10 Free Standing Handstand Hold (or practice for :30)
Metcon – 5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
Week 5 Row –
600m at Fast, 400m at Easy
-No Rest-
600m at Fast, 350m at Easy
-No Rest-
4x (30 Sec at Sprint, 60 Sec Rest)
-No Rest-
600m at Fast, 300m at Easy
Wednesday
Buy in – 3 Sets
14 Dumbbell Bulgarian Split Squats (7 each leg)
50ft Single Arm Farmer Carry (25ft each side) (Heavy)
:30 Side Forearm Plank Holds (Hold top leg up for more advanced version)
A) 2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch
2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch
Metcon – 6 Rounds:
1 Minute Max Calorie Row (OR Ski)
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-
Thursday
Buy in – 2 sets (building easy to moderate):
2 minute Row
2 minute Bike
-then-
2-3 Sets
5 Box Jump w/Step Down
5 Strict Press
5 Push Press
5 Push Jerk
*All weight empty barbell.
-Then-
Warm Up to workout weights
Metcon – AMRAP 7 Minutes
1 Squat Snatch (115/80)
3 Power Clean and Jerks (115/80)
5 Box Jump Overs (24/20)
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
40 Jumping Jacks / 20 Plank DB pull through / 15 Banded Good Mornings / 30 Sec Supinated Hang
A) 10 Deadlift @ 65% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
6 Deadlift @ 73-75% 1 RM Deadlift
4 Deadlift @ 85% 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 Throwdown Friday
10 Min AMRAP
One Partner KB swings
other partner must be in a plank for while other partner swings
February 5, 2024
