Monday – Closed
Happy Easter!
Tuesday
Buy in – EA Warm Up
A) 3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat
Metcon – 4 sets:
30 Crossover Single Unders
6 Unbroken Power Clean and Jerks (135/95)
30 Crossover Single Unders
-rest 1:1 b/t sets-
Wednesday
Buy in – 2-3 minute Jog
-Into-
4-6 minutes moving smooth:
20 Alternating Leg V-up
10 Wall Ball (light)
Metcon – 3 Rounds
400m Run
20 GHD Sit Ups
20 Wall Balls (20/14) (10/9)
A) 10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank
Thursday
Buy in – 3 Rounds
1:00 Ski (easy)
10 Scap Pull Up
10 Single Arm Bench Press (each arm, moderate)
Metcon –
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups
-rest 3-5 minutes-
For Time:
75 Bench Press (155/105) 60%ish
*10 Ring Rows
-rest 3-5 minutes-
75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 Push ups
Friday
Buy in – 2 Rounds
10 Lateral Box Step Overs / 10 Hip Flows with Stretch / 10 Pause Empty Bar Squat
Mobility – PVC Front Rack on Box (on MOBWOD posters)
A) 10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.
Metcon – 2-3 sets depending on time:
2 minute Ski @ 75%
2 minute Air Bike @ 75%
2 minute Row @ 75%
-rest 2 minutes b/t sets-
April 2, 2024
