Deload week rest up for next week!!
Monday
Buy in – EA Warm up
A) Tempo Back Squat – 5×3 @50-65%
@3231
Metcon -for time
50 Air Squats
25 Alternating DB Snatch (heavy)
50 Air Squats
rest 1:1
25 Pistols
50 Alternating DB Snatch (lighter)
25 Pistols
8 min cap on each one
Tuesday
Buy in – 2 Rounds
10 DB High Pulls / 50 Skips / 1 min high plank / 10 Hang Squat cleans
Mobility – Banded super front rack
A) TNG Squat Cleans – 5×3 @50-65%
B) Split Jerk – 5×2 @50-65%
Metcon – 1 round every 3 min x4
70 Double Unders
20 Push Ups
2 min cap each round
Wednesday
Buy in – 3 Rounds
5 Burpees / 5 Box Jumps Or Step ups / 5 YTWAs / 10 Cal Row or ski
Mobility – Pain Ball on hips and high hamstring
Metcon – 1 Round Every 6 min x5 rounds
18/15 Cal row/ski
9 Burpee Box Jump overs
12/10 Cal row/ski
9 Burpee Box Jump overs
6/4 cal row/ski
Buy out – 2 min each
quad stretch, seated forward fold, butterfly
Thursday
Buy in – 2 Rounds
30 Sit ups / 20 Hollow Rocks / 30 Alternating V-Snaps / 20 Side plank crunches each side
A1) BB SLRDL x10 per leg
A2) Double DB a bent over row x10
rest 60-90 x4
Metcon – 4 Rounds
20 Right Arm RKBS (light-moderate)
20 Right Arm RKBS (light-moderate)
15 Kipping Pull ups
rest 90 seconds
Friday
Buy in –
3 Sets
14/11 Calorie Row (build intensity each round)
14 Alternating Leg V Ups
7 kip to swing (on bar)
7 air squats
7 empty bar power cleans
7 inchworms
Then hit a couple reps of each movement from the Metcon
Metcon – CF Open 14.4
14 min AMRAP
60 cal Row
50 Toes To Bar
40 Wall Ball (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
A) BB Curls – 4×10 (slow negative)
B) DB Kick Backs 3×15 per side
Saturday
pick your day!
November 21, 2021
