Monday
Buy in – EA Warm up
A) 10 sets (1 set every minute on the minute)
3 Power Clean @55% 1RM Power Clean
3 Power Clean @60% 1RM Power Clean
3 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
B) 10 Sets (1 set every minute on the minute)
5 Front Squat @ 55% 1RM Front Squat
3 Front Squat @ 60% 1RM Front Squat
3 Front Squat @ 65% 1RM Front Squat
2 Front Squat @ 70% 1RM Front Squat
2 Front Squat @ 75% 1RM Front Squat
1 Front Squat @ 80% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
C) 4 Sets
5 Pendlay Row @8/10 RPE
*Rest as needed between sets.
Tuesday
Buy in – 2 Rounds
200m Run / 30 second Hollow Hold / 10 KB Thrusters / 10 Reverse Lunges / 30 sec Pull up Hang / 10 Calf Raises
Metcon – 4 Sets: (1 set every 8 minutes)
15 GHD Sit Ups
25 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2×40/25)
A) 2 Sets
5 Weighted Strict Chin Up
*Rest as needed between sets.
2 Sets
3 Weighted Strict Chin Ups
*Build to a challenging set of 3.
**Rest as needed between sets
Wednesday
Buy in – 2 Rounds
2 minute ERG / 5 Split Jerk Step Outs / 5 Empty Bar Tall Jerks / 10 Samson Lunge / 10 Glute Bridge w/ pause
Mobility – PVC box stretch (back)
A) 10 min EMOM – 1 Split Jerk – Build to a heavy!
Metcon – For time
40-30-20-10-10-20-30-40
Cal on an erg of your choice
rest 1:1 between sets
Thursday
Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
A) 10 Sets (1 set every minute on the minute)
5 Bench Press @5.5/10 RPE
3 Bench Press @6/10 RPE
3 Bench Press @6.5/10 RPE
2 Bench Press @7/10 RPE
2 Bench Press @7.5/10 RPE
1 Bench Press @8/10 RPE
1 Bench Press @8.5/10 RPE
1 Bench Press @9/10 RPE
1 Bench Press @9.5/10 RPE
1 Bench Press @10/10 RPE
B) 3-4 Sets
10 Kneeling Barbell Bicep Curls
20 Alternating Dumbbell Hammer Curls
*Rest as needed between sets
C) 4-5 Minute Forearm Plank Hold
*Score is total time including rest time
Friday
Buy in – EA Warm Up
Partner Throwdown Friday
EMOM
Partner Shuttle Run
P1 – Max Ring Row P2 – Rest
P1 – Rest P2 Max Ring Row
Partner Shuttle Run
Alternating Box Jumps
Rest
Partner Shuttle Runs
Syncro Deadlift 185/125
Rest
4 Rounds
each line is a minute
October 21, 2024
