Monday
Buy in – 2 Sets
1:00 Row (easy-moderate) / 10 Glute Bridge / 30 sec per side tri stretch / 5 ankle rockers each side / 10 Cossack Squats / 5 Pause Back Squats
Mobility – Deep lunge
A) 5 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets
B) 5 Sets
3 Front Squat @84-89% 1RM Front Squat
*Rest as needed between sets
Tuesday
Buy in – 2 Rounds
1:00 Row (easy-moderate) / 10 Hanging Scap retractions / 5 Kip to Swing / 5 Box Dip / 5 DB OHS per arm
Metcon – 3 Sets
AMRAP 5 Minutes
6 Alt DB Squat Snatch
3 Bar Muscle Ups
15/12 Calorie Row
rest 3 min btw sets
A) 3 Sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
B) Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
if time do second part!
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-
Wednesday
Buy in – 2 Rounds
1:00 Bike (easy-moderate)
5 Spiderman Lunge (each leg)
5 No Jump Burpee
5 Wall Ball (light weight to high target)
5 Box Jumps (low to moderate height)
A) 3 Sets
10 Tempo Single Arm Dumbbell RDL (5 seconds down, 5 seconds up, per arm) (per side)
:30 Single Leg Banded Glute Bridge (per side)
-rest 2:00-2:30 between sets-
Metcon – for time
8 Wall Balls (20/14) (10/9)
8 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
16 Wall Balls (20/14) (10/9)
16 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
24 Wall Balls (20/14) (10/9)
24 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
32 Wall Balls (20/14) (10/9)
32 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
Thursday
Buy in – 2 Rounds
:30 Ski (moderate)
10 Kip Swings
:20 Side Plank (each side)
:20 Handstand Hold into 1 Slow Negative Handstand Push Up
A) Take 12 minutes to build to a heavy double Power Clean.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
Metcon – 3-4 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 b/t sets-
Friday
Buy in -2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
A) 9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE
*Rest as needed between sets
B) 4 Sets
10 Tempo Single Arm Dumbbell Row (5 second eccentric, explode up row) @6-7/10 RPE
10 Dumbbell Reverse Flies w/1 second pause at the top of each rep @6/10 RPE
-rest 2:00-2:30 between sets-
Partner Throwdown Friday
10 Minute AMRAP
Partner 1 does 10 Shuttle Sprints
Partner 2 does Crossovers
switch when shuttle sprints are done
count crossovers
November 18, 2024
