Monday
3 Rounds –
1 min erg of your choice / 5 sumo inchworm with push up / 10 3 second pause Cossack squat / 5 box jumps
A) Back Squat – 5-5-3-2-1
5@70, 5@80, 3@90, 2@95, 1@100
B) Front Squat – 3×5
75,80,85%
5 max high jumps after each set
Metcon – 7 min amrap
10/8 cal Erg
10 Burpee box jumps 24/20
Tuesday
Warm up – 2 Rounds
100 Single unders / 10 Light DB Cuban Press / 30 second hollow / 10 Light DB wrist curls
Mobility – Bully stretch + 4 way wrist stretch
A) Clean Pull (shrug) + Power Clean + Power Jerk
*build to a heavy
Metcon – 16 Min AMRAP
80 Double Unders
40 Sit ups
20 Power Cleans 135/95
Wednesday
Warm up – EA Warm up
A) Bench Press – 5-3-1-5-3-1-3
5@80, 3@90, 1@95, 5@85, 3@95, 1@95+, 3@90
Metcon – 3 min on 1 min off x4
7 SA Db Strict Press (right arm)
12 SA FR DB Forward Lunge (right arm)
Then left side
in remaining time max rep strict pull ups
Thursday
Warm up – 3 Rounds
10 alternating single leg candlesticks / 30 line hops / 20 alternating v-snaps
Mobility- 2 min squat hold on poll
A) Front Squat 3×5 @65/70/75
*10 squat jumps each set
B) Back Squat – 4×4 @70/75/80/85
Buy out – 3 Rounds
10 medball v-snaps
:45 sec superman hold
10 each side medball rotational throws
10 Stiff leg Deadlift (light)
Friday
Buy in – 2 Rounds
400m row/ski / 15 Banded Good Mornings / 20 Russian Twists / 10 Arch Hollows
A) Deadlift – Build to a heavy 8 (not max but heavy) in 6-7 sets
Metcon – 5 Rounds For time
12 Alternating DB Snatch (50/35)
12 T2B
Saturday
pick your day!
September 13, 2021
