Monday
Buy in – 3 Sets
1:00 Row OR Ski (moderate)
5 Vertical Jumps for Max Height
10 Single Arm Press (each arm, moderate)
5 Knees to Chest (Or Elbow)
Metcon
4 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (115/75)
9 Toes to Bar
-rest 3 minutes b/t sets-
Tuesday
Buy in – 2 Sets w/PVC
200m Run
10 Pass Through
5 Squat Snatch
10 Overhead Squat
-Then-
Warm Up to workout weight
Metcon – 5 Rounds For Time
400m Run
15 Overhead Squats (95/65)
A) 1 Pause Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
*Rest as needed between sets
**3 Second pause in the bottom
B) 6 Minutes (every minute on the minute)
Min 1: 1 Front Squat @ 80-83% 1 RM Front Squat
Min 2: 1 Front Squat @ 83-85% 1 RM Front Squat
Min 3: 1 Front Squat @ 85-88% 1 RM Front Squat
Min 4: 1 Front Squat @ 85-88% 1 RM Front Squat
Min 5: 1 Front Squat @ 90-90+% 1 RM Front Squat
Min 6: 1 Front Squat @ 90-90+% 1 RM Front Squat
Wednesday
Buy in – EA Warm Up
A) 4 working sets – 5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE
*Rest 2 Mins between sets
Metcon – 2 Sets
4 minute Row @RPE 7
-rest 2 minutes-
3 minute Row @RPE 7.5
-rest 90 seconds-
2 minute Row @RPE 8
-rest 1 minute-
1 minute Row @RPE 8.5
-rest 30 seconds-
Buy out if time – 3 Sets
:30 Sec Side Straight Arm Plank Right Side + 7 Side Plank Lifts Right Side + :30 Sec Side Straight Arm Plank Left Side + 7 Side Plank Lifts Left Side
Thursday
Buy in – 3 sets
20 Kneeling Kettlebell Goblet Hold Bicep Curls
:30-:40 Ring Support (perform 2 dip every 10 seconds)
15 Ring Rows
A) 3 working sets – 7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
B) 4 working sets – 7 Floating Deadlifts @ 8-9/10 RPE + 5 Sumo Deadlift @ 8-9/10 RPE
C) 3 Sets:
15 Back Extension with a 0:30 hold on the last rep (add a barbell if these are too easy)
0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends + 0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends @ 8/10 RPE
0:45 Weighted Forearm Plank
Friday
Buy in – 3 Sets
1:00 Ski (moderate)
5 Hand Release Push Up
10 Single Arm Press (each arm, moderate)
5 Ring Row
10 Single Arm Bent Over Row (each arm, moderate)
A) 10 Minutes (Every minute on the minute)
1 Back Squat @ 60-95% 1RM Back Squat
Partner Workout
100/80 Calorie Ski (split as desired)
-into-
10 sets (5 sets each partner)
10 Dumbbell Bench Press (2×40/25)
10 Dumbbell Bent Over Rows (2×40/25)
-rest while partner goes-
-into-
100/80 Calorie Ski (split as desired)
August 12, 2024
