Tuesday
Buy in – 3 Rounds
1:00 Row (moderate)
10 Goblet Squat (light-moderate)
5 Box Jump w/Step Down (increasing height)
A) 1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
*Rest as needed between sets
**Positions are Just Below Parallel and In the Hole
B) 5 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 2: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 3: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 4: 1 Back Squat @ 90-90+% 1 RM Back Squat
Min 5: 1 Back Squat @ 90-90+% 1 RM Back Squat
Metcon – 3-6-9-12-15-18-21
Dumbbell Front Squats (2×35/25)
Box Jump Overs (24/20)
Wednesday
Buy in – 2 Rounds
1 min Cardio Machine / :30 Farmers Hold / 10 Single Leg Glute Bridge (each side) / 5-10 Push ups / :30 HS Hold / 20 Banded Pull Aparts / 10 Bird Dogs
Metcon – 2 Sets:
AMRAP 3 minutes
8 Ring Rows
25ft Handstand Walk or 50ft Bear Crawl
-rest 3 minutes-
AMRAP 3 minutes
15 Dumbbell Push Ups
75ft Farmers Carry (2xheavy)
-rest 3 minutes-
AMRAP 3 minutes
75ft Dumbbell Front Rack Carry (2×50/35)
15 GHD or 25 Abmat Sit ups
-rest 3 minutes b/t sets-
Thursday
Buy in – EA warm up
A) 3 sets:
5 Push Ups + 30 Shoulder Taps + 5 Push Ups
20 Single Arm Kettlebell Swings (10 each side)
20 Alternating Jumping Lunge
B) 4-5 Working sets – 3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
Metcon – 21-15-9
Toes to Bar
Thrusters 95/65
Friday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
5 Pause Split Jerk
A) 10 Minutes (every minute on the minute) Split Jerk or Push Jerk From rack
3 Rack Jerk @ 60-65% 1 RM Rack Jerk
3 Rack Jerk @ 65-68% 1 RM Rack Jerk
3 Rack Jerk @ 68-70% 1 RM Rack Jerk
2 Rack Jerk @ 70-73% 1 RM Rack Jerk
2 Rack Jerk @ 73-75% 1 RM Rack Jerk
2 Rack Jerk @ 75-78%1 RM Rack Jerk
1 Rack Jerk @ 80-83% 1 RM Rack Jerk
1 Rack Jerk @ 83-85% 1 RM Rack Jerk
1 Rack Jerk @ 85-88% 1 RM Rack Jerk
1 Rack Jerk @ 90-90+% 1 RM Rack Jerk
B) 4 working sets – 14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar/Box Dips
Partner Throwdown!
For time:
30 Strict handstand Push Ups
90 Kipping Handstand Push Ups
*Pull Up Bar Hang
-into-
120/100 Calorie Ski
*Handstand Hold
**One Partner is working, One Partner is Holding. In order for Partner 1 to work on handstand push ups, Partner 2 must be hanging from the pull up bar. In order for Partner 1 to complete calories on the ski, partner 2 must be holding a handstand. Switch as desired from the working station to the hold station
20 min cap
August 6, 2024
