Please make sure you are reserving your spots on Zenplanner as it is mandatory through the PHO!
Monday
Buy in – 3 Rounds
5 Tall Box Jumps
20 Jumping Lunges
10 Alternating DB Strict Press
A) Tempo Back Squat 3×3 @3231
around 65-70%
Metcon 10 min AMRAP
8 Double DB Front Rack Lunges (50/35)
5 Strict HSPU
Buy out – foam roll lats
Tuesday
Buy in – EA Warm up
A) Push Press – Build to a Heavy 6 in 6-7 sets
Metcon – For time
21-15-9
Power Cleans (135/95)
Pull ups
Buy out – Standing Quad stretch 2 min per side
Wednesday
Buy in – 3 Rounds
10 cal Row / 20 Banded Pull Aparts / 30 Skips / 10 Banded I to Y
A) 3 Rounds for quality
15-20 Sit ups
5-10 Bar Roll outs
20-30 Russian Twists (medball)
60 Flutter Kicks
45 sec High Plank
Metcon- 5 Rounds for max reps
1 min Max cal Row
1 min Max Burpees
1 min Max Double Unders
1 min rest
Buy out – Standing Hamstring Floss
Thursday
Buy in – 2 Rounds
20 Air Squats / 5 Snatch Hang Shrugs / 5 Snatch Hang High Pulls / 5 Hang Power Snatch / 5 OHS
Mobility – Quad. thoracic rotations
A) Hang Power Snatch x2 + OHS x2
build to a heavy in 6-7 sets
B) BB Bent over Row 3×10 @moderate load
Metcon – 8 Min AMRAP
10 Right Arm DB Clean
10 Air Squats
10 Left Arm DB Clean
10 Air Squats
10 Right Arm S2OH
10 Air Squats
10 Left Arm S2OH
10 Air Squats
Friday
Buy in – 3 Rounds
1 min erg / 5 per Arm DB Thruster / 5 per side Spider-Man lunge / 12 Cossack Squat
Metcon – 21-15-9
Row
Burpee over Bar (lateral)
Thruster 95/65
A) Alternating DB Hammer Cur 4×10/arm
B) Single Arm DB Kick Back 4×10/arm
Saturday
Pick your day
January 24, 2022
