Monday
Buy in – 2 Sets
1:00 Row (easy-moderate)
10 Hanging Scap Retractions
5 Kip to Swing
3 Kipping Pull Up
3 Ring Dip
3-5 Power Clean (increase weight each set)
A) 3 Back Squat @ 60% 1RM Back Squat
2 Back Squat @ 70% 1RM Back Squat
1 Back Squat @ 80% 1RM Back Squat
Metcon –
20/15 Calorie Row
10 Toes to bar
3 Power Cleans (205/145)
-Rest 2 minutes-
16/12 Calorie Row
6 Chest to bar Pull Ups
3 Power Cleans (205/145)
-Rest 2 minutes-
12/9 Calorie Row
3 Ring Muscle Ups
3 Power Cleans (205/145)
Tuesday
Buy in – EA Warm up
A) 4 sets of – 8 Tempo Romanian Deadlift @65-72.5%
*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
B) 3 Sets of – 10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
*Show good control and feel the glute working.
**Push load here
Metcon – For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups
Wednesday
Buy in- 3 Sets
200m Jog
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 3 Sets
10 Dumbbell Shrugs (heavy) @8/10 RPE
-Rest 30 sec-
10 JM Press @8/10 RPE
-Rest 90 sec-
Metcon – 5 sets (1 set every 6 minutes)
500m Row
400m Run
Scale to be done by 5 min mark
Thursday
Buy in – 2 Rounds
1 min Jumping Jacks / 10 PVC Pass Throughs / 5 Each Snatch – Shrug, High Pull, Power Snatch / 10 Box Step Ups 20” / 30 Sec Supinated Hang
A) 7 Sets New set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch
Metcon – Quarter Finals Workout 24.1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb barbell, 35-lb dumbbells, 20-inch box
♂ 135-lb barbell, 50-lb dumbbells, 20-inch box
Friday
Buy in –
3 Rounds
10 Alternating Groiners
8 Goblet Thrusters (light)
6 Inchworms into lateral box step up
-into-
2 Rounds (moving moderate)
5 Wall Balls (at workout weight)
5 lateral burpee box jump overs (at workout height)
Metcon –
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
A1) Dumbbell Hammer Curl x12
A2) Dumbbell Kick Back x12
rest 90 x5
