Monday
Closed
Tuesday
Buy in – EA Warm up
A) 5 sets – 1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)
**Rest as needed between sets
B) 6 Sets – 1 Front Squat
*Start at 80% 1RM Front Squat and build up.
**Rest as needed between sets
Metcon – 3 sets:
3 Rounds
8 Wall Balls (20/14) (10/9ft)
4 Strict Pull Ups
2 Wall Walks
-rest 3 minute b/t sets
Wednesday
Buy in – 2 Rounds
1:00 Ski (easy-moderate)
9 PVC Pass Through
3 Box Jump w/Step Down
6 PVC Overhead Squat
3 Burpee
3 PVC Squat Snatch
Metcon – 3 Sets
2 Rounds
11 Overhead Squats (95/65)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest 2-3 min between sets-
A) 1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
*Rest as needed between sets.
Thursday
Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
15 Banded Pull Aparts
A)5 Sets
10 Dumbbell Incline Bench Press
*Rest as needed between sets.
**Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE
Metcon – 1-2-3-4-5-6-7-8-9-10
Devils Press (2×40/25)
*10/8 Calorie Bike after each set
Friday
Buy in – 2 Rounds
2 Min skipping practice / 10 Pause Goblet Squats / 10 Hip Flow w/ Stretch / 30 Plank Shoulder Taps (controlled)
A) 3 Sets
5 Box Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat
3 Sets:
3 Box Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat
5 Sets:
1 Box Squat @80-90+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel
Metcon – Partner Grover
5 Push Ups
10 Walking Lunges
15 Sit ups
P1, P1+P2, P2….
