Tuesday
Buy in – 3 Sets
1:00 Bike (start easy/moderate and increase pace each set)
4 Burpee
4 Jump Over Object
A) 7 Sets (1 set every 2 minutes 30 seconds)
1 Front Squat + 1 Pause Front Squat + 1 Front Squat
*Start around 70-75% and build from there. No failed reps.
**Pause Front Squat is 3 second pause in the bottom.
Metcon – 3 Rounds
15/11 Calorie Bike
11 Burpees Over 12″ object (or makeshift 12” structure)
Wednesday
Buy in – 10:00 Moving Through:
:30 Bike (easy-moderate)
15 Banded Good Morning
5 Banded Strict Chin Up (OR 1 halfway rope climb)
10 Single Arm KB Deadlift R/L (Light-Moderate)
10 Abmat Sit Up
A) 5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press
*Rest as needed between sets
Metcon – For time
30 Deadlift (185/125)
1 Rope Climb
30/22 Calorie Ski Erg
1 Rope Climb
25 GHD Sit-ups
1 Rope Climb
25 GHD Sit-ups
1 Rope Climb
30/22 Calorie Ski Erg
1 Rope Climb
30 Deadlift (185/125)
Thursday
Buy in – EA Warm up
A) 10 Sets (1 set every 30 seconds)
1 Box Squat @75-85% of 1 RM Back Squat
5 minute rest
-Then-
5 Sets (1 set every 2 minutes)
1 Box Squat @90-100+% of 1 RM Back Squat
Metcon – 20 minute AMRAP
400m Row
50 Double Unders
400m Run
Friday
Buy in – 2 Rounds
1:00 Row (easy-moderate)
:20 Handstand Hold or :10 Free Handstand Hold
10 Kip to Swing
2 Negative Handstand Push Up
10 Box Dip
Partner Throwdown Friday
For Time
3 Rounds each
21 Calorie Row
7 Bar Muscle Ups
-Rest 3 minutes-
3 Rounds each
21 Calorie Row
11 Strict Handstand Push Ups
-Rest 3 minutes-
3 Rounds Each
7 Bar Muscle Ups
11 Strict Handstand Push Ups
Sub 10 C2B Pull ups for BMU if needed
alternate rounds
