Monday
Buy in – EA Warm up
A)Push Press – Build to a 4rm
then 2 drop sets at 90+80%
Metcon – 10 min AMRAP
5 Strict Pull ups
10 Pistols
15 Sit ups
Buy out – 3 min Pancake stretch
Tuesday
Buy in – 3 Rounds
1 min row / 10 Plate YTWAs / :30 sec HS Hold / 10 Single Arm KB Deadlifts
then warm up power clean
Metcon – 3 min Amrap
3 Power cleans (155/105)
2 Wall Walks
3 min rest
3 min AMRAP
6 Power Cleans (135/95)
2 Wall Walks
3 min Rest
3 min AMRAP
9 Power Cleans (95/65)
2 Wall walks
A) Bench Press – Build to a 4RM
then 2 drop down sets at 90+80%
B) Renegade Row 3×10
Wednesday
Buy in – 2 Rounds
15 cal bike / 8 Burpee Box Step up / 10 Empty Bar Back Squats / :30 sec supinated hang into 10 Scap only pull ups
Mobility – Elevated Pigeon
A) Back Squat – Build to a 4 rm
then 2 drop sets at 90+80%
Metcon – For time
40 Burpee Box Jumps 24/20
40/32 cal Bike
40 Sit ups
20 C2B Pull-ups
40 Sit ups
40/32 cal Bike
40 Burpee Box Jumps
Thursday
Buy in- 2 Rounds
20 push ups / 1 min low plank / 10 light db snatch each / 50 single Unders
A) Bench Press – Build to 4rm
then drop sets at 90+80%
Metcon – 8 Rounds
16 DB Snatch (50/35)
40 Double Unders
Friday
Buy in – 2 Rounds
20 Alternating V-Snaps / 15 Banded Good Mornings / 5 Single arm DB Thrusters / 10 Arch Hollows
A) 3 Position Power Snatch – Build to a Max for the day (for an added challenge you can add 2 OHS at the end of the set)
Metcon – For Time
75 Wall Ball (20/14)
25 T2B
25 Pull ups
25 Deadlifts (255/175)
Buy out – hamstring smash on bb (put BB on rack)
15 min cap
October 25, 2021
