Monday
Buy in – EA Warm up
A) 3 Sets
3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean
3 Sets
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
4 Sets
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
*Rest as needed between sets
Metcon – 4-5 Sets time dependant
AMRAP 3 minutes
20/16 Calorie Air Bike
Max Calorie Ski
-rest 3:00 between sets-
Tuesday
Buy in – 2 Sets
1:00 Row (easy-moderate)
25ft Sled Push (empty sled)
10 Inchworm w/Push Up
:10-:20 Wall Facing Handstand Hold
Metcon –
40/32 Calorie Row
80ft Sled Push (145/100)
8 Wall Walks
-rest 3 minutes-
30/24 Calorie Row
80ft Sled Push (145/100)
6 Wall Walks
-rest 2 minute-
20/16 Calorie Row
80ft Sled Push (145/100)
4 Wall Walks
-rest 1 minute-
10/8 Calorie Row
80ft Sled Push (145/100)
2 Wall Walks
A) 5 Sets
10 Kettlebell Gorilla Row (5 each side) @8-9/10 RPE + 5-7 Weighted Strict Chin Up @8/10 RPE
*Rest as needed between sets
Wednesday
Buy in – 2 Sets
1:00 Bike (moderate)
10 Single Arm Kettlebell Swing (each arm, moderate)
5 No Jump Burpee
5 Broad Jump
A) Warm up to 75% 1RM Back Squat
-Then-
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
*Rest as needed between sets
Metcon – 2 Sets
12-9-6
Calorie Bike
Hang Power Snatch (75/55)
Bar Facing Burpees
-rest 3 minutes between sets –
Female Calories: 9-7-5
Thursday
Buy in – 2 Rounds
1:00 Row (moderate)
10 Single Arm Press (each arm, moderate)
20 Step Back Lunge
50ft Front Rack Carry (moderate)
A) 5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
Metcon – for time
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
25 Shoulder Press (75/55)
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
20 Shoulder Press (75/55)
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
15 Shoulder Press (75/55)
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
10 Shoulder Press (75/55)
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
5 Shoulder Press (75/55)
25ft Dumbbell Front Rack Walking Lunge (2×50/35)
Friday
Buy in – 2 Rounds
200m Run / 10 Banded Good Mornings / 10 Strict Leg Lifts(T2B) / 10 Paloff Press each side
a) Deadlift – Build to a 3 Rep max for the day
Partner Throwdown Friday
15 Minute AMRAP
400m Run Together
15 Syncro Deadlifts 185/125
10 Syncro T2B
