Monday
Closed
Tuesday
Buy in – 3 Rounds
15 Reverse Grip Shoulder Press
15 Supinated Grip Barbell Row
30 Calf Raises
Murph Prep
3x600m Run
-rest 2 minutes b/t sets-
then
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 3 minutes b/t sets-
Buy out – Foam roll legs and upper body
Wednesday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
B) 5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
C) 20 Front Squat @ 5/10 RPE
-Then-
Every minute on the minute for 5 minutes:
5 Front Squat @ 65-70%
-Then-
10 Front Squat @ 5.5/10 RPE
Thursday
Buy in – EA Warm Up
A) 20 Back Rack Box Squat @ 5/10 RPE
-Then-
Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5/10 RPE
Min 2: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 3: 1 Back Rack Box Squat @ 6/10 RPE
Min 4: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 5: 1 Back Rack Box Squat @ 7/10 RPE
Min 6: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 7: 1 Back Rack Box Squat @ 8/10 RPE
Min 8: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 9: 1 Back Rack Box Squat @ 9/10 RPE
Min 10: 1 Back Rack Box Squat @ 9/10 RPE
-Then-
10 Back Rack Box Squats @ 6/10 RPE
Metcon – For Time:
8-16-24-32
Hang Squat Cleans (75/55)
*6 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans
Friday
Buy in – EA Warm Up
A) 5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch
*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.
Partner Throwdown Friday
AMRAP 2 Minutes
40 Double Unders (each, at the same time)
15ft Handstand Walk (each, at the same time)
Max Deadlifts (245/165) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
