Monday
Buy in – EA Warm Up
Wall Walk Progression!
1 minute of max Wall Walks onto Plate [for Rx, use 25# plate]
Rest 2 minutes –
1 UNBROKEN set of 50% of week 1 max effort
Rest 2 minutes –
1 minute of max Wall Walks onto Plate [for Rx, use 25# plate]
Metcon- 6 sets
AMRAP 3 minutes
30/24 Calorie Row
Max Distance Run
-rest 3 minutes between sets-
if you are a strong rower do 40/32
Tuesday
Buy in – 2 Sets
1:00 Row (moderate)
15 Deadlift (45/35)
5 No Jump Burpee
10 Hang Power Clean (45/35)
10 Hanging Scap Retractions
5 Front Squat (45/35)
5 Kip to Swing
5 Push Press (45/35)
A) 4-5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat) @7-8/10 RPE
*Rest as needed between sets
**Barbell stays on your back for entire set.
Metcon –
15-12-9
Deadlift (225/155)
Bar Facing Burpee
-Rest 1:1-
12-9-6
Hang Power Clean (155/105)
Burpee Box Jump Over (24/20)
-Rest 1:1-
6-4-2
Thrusters (135/95)
Burpee Bar Muscle Up
Wednesday
Buy in – 2 Rounds
1 min Bike / 10 Pass Throughs / 5 Pause OHS / 20 Alternating V Ups / 10 Samson Lunge
A) 3 Sets
5 Dumbbell Hang Split Snatch (right arm + left leg forward) + 10 Single Arm Overhead Alternating Lunges (right arm overhead) + 5 Dumbbell Hang Split Snatch (left arm + right leg forward) + 10 Single Arm Overhead Alternating Lunges (left arm overhead) @5-6/10 RPE
B) 3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 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 –
65/50 Calorie Bike
100 Sit Ups
65/50 Calorie Bike
Thursday
Buy in – 2 Rounds
50 Single Under
10 Wall Ball (light)
9 Hanging Ring Scap Retractions
6 Ring Kip to Swing
3 Ring Dip
Metcon – “Open 12.4”
AMRAP in 12 minutes
150 Wall Ball Shots (20/14) (10/9)
90 Double-Unders
30 Muscle-Ups
A) 4 Sets – Barbell Cycling Work
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @6-7.5/10 RPE
B) 3 Sets
7 DB Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
*Rest 60 seconds between sets
Friday
Buy in- 2 sets
1:00 Machine (easy-moderate)
7 Single Leg Dumbbell RDL (each leg, light)
7 Single Arm Dumbbell Cuban Press (each arm, light)
10 Step Back Lunges
Partner Throwdown Friday
40 Minute AMRAP
40 Dumbbell Clean and Jerks (50/35)
40 Dumbbell Step Back Lunges (50/35)
40 Calorie Machine
February 3, 2025
