Monday
Buy in – EA warm up
Wall walk Progression week 2
1 minute of Wall Walks with 2 Shoulder Taps at the Top of the Wall Walk [right/left = 2 reps]
Rest 2 minutes-
1 Unbroken of Wall Walks at 35% of week 1 max effort number
Rest 2 minute –
1 minute of Wall Walks with 2 Shoulder Taps at the Top of the Wall Walk [right/left = 2 reps]
Metcon – 5 sets
20/16 Calorie Row
100ft Front Rack Walking Lunge (2×25/20) (No Pause/step through)
-rest 1:1-
Tuesday
Buy in – 1 min Shuttle Run / 10 Hip Flows / 10 KB Goblet Squat / 10 KB Cossack Squats / 5 Box Jumps or Broad Jumps
Walk Walks from Monday
A)5 Sets
1 Back Squat (As heavy as possible)
Metcon – 5 Sets:
4 Shuttle Runs (50ft)
8 Burpee Box Jump Over (24/20)
12 Calorie Ski (OR Row)
-rest 1:1 b/t sets-
Wednesday
Buy in – 3 Sets
:30 Row (easy-moderate)
25 Single Under
5 Power Snatch
Mobility – Hand in the high band and pain ball on upper back
*wall walks if they haven’t been done yet
A) 3 Sets
1 Snatch @65-70% 1RM Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest 60-90 seconds in between sets.
Metcon – 3 Sets:
AMRAP 6 Minutes
7 Power Snatches (95/65)
11/8 Calorie Row (OR Ski)
35 Double Unders
-rest 2 minute b/t sets-
Thursday
Buy in – EA Warm up
A) 4 Sets
5 Front Squat @7.5-8/10 RPE
*Rest as needed between sets.
B) 2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5-6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
C) 3 Sets
7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE
*Explode up out of the split squat and try to get a little air
**Rest 60 seconds between sets.
Friday
Buy in – 3 Sets
200m Row (easy to moderate)
5 Dumbbell Deadlift (light)
5 Dumbbell Hang Clean (light)
5 Dumbbell Shoulder to Overhead (light)
Partner Throwdown Friday
30 Min AMRAP- 4 min on 1 min rest x6
40 Deadlifts (75/55)
40 Hang Cleans (75/55)
40 Shoulder to Overhead (75/55)
A) 5 Sets
5 Weighted Chin Up
10 Barbell Bicep Curl
*Rest 60-90 seconds between sets.
January 20, 2025
