Monday
Buy in – 3 Sets
14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)
10 Kneeling Dumbbell Push Press
5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups
Metcon – 8 Sets
800m Bike / 400m Row / 400m Ski (alternate each round)
10 Burpee over Dumbbells
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-
Tuesday
Buy in – EA Warm up
A) 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean – 5 sets @ 60-85% 1 RM Clean
B) 4 sets – 3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.
C) 3 Sets
10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press
-Rest 1 Minute-
5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)
-Rest 2 Minutes-
Wednesday
Buy in – 3 Sets
10 Glute Bridge / 10 Single Leg Glute Bridge / 10 Face Pulls / 10 Push ups / 10 Sit ups
Mobility – Hip Flows
A) In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press
B) In as few of sets as possible, accumulate 30 Back Squat @ 70% 1RM Back Squat
Metcon – 3 Sets:
20 Jumping Split Lunges
15 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×40/2×25)
15 GHD Sit Ups
-rest 2 minutes b/t sets-
Thursday
Buy in – EA Warm up
Metcon
AMRAP 20 Minutes
40/32 Calorie Row
400m Run
40/32 Calorie Row
rest 1 min
Buy out – mobility
Friday
Buy in – 10-15 minutes moving through
1:00 Cardio (moderate)
50 Single Under
9 Wall Ball (light)
6 Kip to Swing
3 Kipping Chest to Bar Pull Up
:20 Handstand Hold
1 Rope Pull to Foot Clamp to Stand
Metcon – Teams of 2:
2 sets:
80 Wall Balls (20/14)
160 Double Unders
20 Bar Muscle Ups
120ft Handstand Walk
6 Legless Rope Climbs
-rest 5 minutes b/t sets-
*Split all reps as desired
Core Buy out –
3 rounds of 40 seconds of work/20 seconds of rest:
-Turkish Sit Up [2×15# 2×10#]
-Russian Twist with 1 Dumbbell [15/10]
-Plank Hold
–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest]-
June 10, 2024
