Monday
Buy in – EA Warm up
A) 2 Sets
3 Front Squat @70-73% 1RM Front Squat
2 Sets
3 Front Squat @75-78% 1RM Front Squat
2 Sets
3 Front Squat @80-85% 1RM Front Squat
*Rest as needed between sets
Metcon – 18 Minutes 75% pace
400m Run
500m Row or Ski
100 Air Squats
Tuesday
Buy in – 2 Rounds
2 Min skipping practice / 10 Squat Jumps / 10 Muscle Cleans / 5 Tall Cleans / 5 Hang Power Cleans
A) 4 sets – 1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
B) 4 sets – 1 Power Clean Parallel + 1 Hang Power Clean to Parallel @88-90% 1RM Power Clean
Metcon – Crossover Annie
50-40-30-20-10
Sit ups and Crossovers
Wednesday
Buy in – 2 Rounds
1:00 Row (easy-moderate)
:15 Handstand Hold
10 BB Bent Over Row (pause at torso)
:15 Straight Arm Plank Hold into 1 Negative Push Up (as slow as possible)
5 V Push Ups
A) 2 Sets
3 Push Press + 2 Push Jerk + 1 Jerk @70-75% 1 RM Push Press
2 Sets
2 Push Press + 2 Push Jerk + 1 Jerk @80-85% 1 RM Push Press
2 Sets
1 Push Press + 1 Push Jerk + 1 Jerk @88-90% 1 RM Push Press
*Rest as needed between sets
B) 4 sets – 8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups or Weighted Strict Pull Ups @8.5/10 RPE
Metcon – For time:
30 Push-Ups
20/16 Calorie Row
20 Handstand Push Ups
20/16 Calorie Row
10 Strict Handstand Push Ups
Thursday
Warm up – EA Warm up
A)20 Double Kettlebell Front Rack Step Ups @6-7/10 RPE
16 Double Kettlebell Front Rack Step Ups @7/10 RPE
14 Double Kettlebell Front Rack Step Ups @8/10 RPE
12 Double Kettlebell Front Rack Step Ups @9/10 RPE
10 Double Kettlebell Front Rack Step Ups @10/10 RPE
B) 4 Sets
:20-:30 Sorenson Hold
:20 Side Forearm Plank (each side) + 10 Forearm Plank Hip Taps
Metcon – 12 min AMRAP
12 Box Jump overs
12 Russian KBS (70/53)
rest 45 seconds
Friday
Buy in – 2 Sets
200m Jog
10 Single Arm Kettlebell Thruster (each arm, light)
:45 Ski (easy-moderate)
50ft Farmer Carry (moderate)
6 Step Up (high box)
50 Single Under
5 Kip Swings
5 Box Dip
Metcon – Partner Throwdown Friday!
4 Sets: (1 set every 10 minutes)
Partner 1: 200m Run
Partner 2: 10 Thrusters (95/65)
-straight into-
Partner 1: 250m Ski (OR Row)
Partner 2: 10 Dumbbell Box Step Overs (2×40/25) (24”/20”)
-straight into-
Partner 1: 30 Double Unders
Partner 2: 3 Bar Muscle Ups
*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements
October 7, 2024
