Monday
Buy In – 2 Sets
1:00 Row OR Ski (easy)
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
5 Box Jump w/Step Down (low)
5 Knees to Elbow
5 Wall Ball (light)
30 Single Under
A) 5 sets of – 12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
Metcon – 2 sets (if time do 3 sets)
3 Rounds
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (20/14) (10/9)
35 Double Unders
-rest 5 minutes b/t sets-
Tuesday
Buy in – EA Warm up
A) 3 Sets of – 15 Goblet Curtsy Step Down @7-8/10 RPE
*Rest 2 min between sets.
**The box height goal is to have the top of your knee cap there as a minimum height before you add load. ROM is more important than heavier loads here
B) 4 sets of – 12 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
Metcon –
2 Rounds:
15 Strict Supinated Pull Ups
30 Ring Push Ups (OR Dumbbell Push Ups)
60 V Ups
Wednesday
Buy in – 3 Sets
200 m Run / 5 Prone I, T, Y’s / 10 SA DB Press / 10 Banded External Rotations Each Side
A) Light Tall Jerks – 4×5
B) Split Jerk – 5-4-3-2-1 for load
Metcon – 3 Rounds
400m Run
30 Alternating Snatch
Thursday
Buy in – 2 Rounds
1 min row / 10 Hip Flow to Lunge / 10 Cossack Squat / 10 Russian KBS / 20 Russian Twist
A) Back Squat 5×5 @ 70-80%
Metcon
1200m Row into
21-15-9
Russian KBS 70/53
Weighted Sit ups
Friday
Buy in – 2 Sets
:30 Ski (moderate)
15 Banded Good Morning
5 Box Get Over (high)
:30 Bike (moderate)
5 Barbell Front Squat (light-moderate)
-Then-
Warm Up to workout weights
Metcon – Partner Throwdown Friday
4 Rounds
20/16 Calorie Ski (OR Row)
5 BB Clean (155/105)
-rest 5 minutes-
4 rounds
20/16 Calorie Bike Erg
10 Front Squats (155/105)
must finish movement before you switch
A) Build to a heavy single Push Press @85-90% in 5 sets or less
April 8, 2024
