Monday
Buy in –
5 min Cardio – 10 Air squats EMOM
then 3 Rounds
5 Inch Worms
10 Hang Scap Retractions
Metcon- Partner 25 min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
A) Strict Press 5×4 @ 6-10 RPE
10 DB Push Press AFAP
rest as needed
Tuesday
Buy in – 2 Rounds
200m Run / 10 SLRDLs w/ 2 DBs / 10 Quad. TSpine Rotations / 1 min HS Hold
A) Deadlift 5×4 between 6-10 RPE
*after each set 3 max height jumps
Metcon- 12 min AMRAP
400m Run
20 HSPU
Wednesday
Buy in – 2 Rounds
50 Plate Hops / 10 Heal Elevated Air Squat / 10 Pause Front Squat (empty bar) / 5 Spiderman Lunge each side
Mobility – Front rack Fixer in box
A) Tempo Heal Elevated Front Squat 5×3 @5050 keep light and at tempo
*heals on 25# plate
B) Build to a Heavy Single Front Squat in 4-5 sets
Metcon – for time
50-40-30-20-10 Double Unders
20 Burpees Between each set
Thursday
Buy in – EA Warm up
A) Low pause Box Squats 5×4 @ 6-10 RPE
*should be close to bottom of squat
B) Ring Row 4×10-15
Metcon – 4 Rounds
4 Power Cleans (135/95)
100m Sprint
Walk back then go again
Friday
Buy in – 3 Rounds
10 Samson Lunges / 20 Sit ups / 10 Lateral Medball Tosses / 20 Hollow Rocks
A) Wide Grip Bench 5×5 @ 8-10RPE
*after each set :30 narrow push ups
B1) Standing DB Lateral Raises x10
B2) Alternating Db Hammer Curl x10 each
B3) Standing French Press x10
B4) Plank Toe Touch x20
rest 60-90 x4-5 sets
if you haven’t done your 2 min max Pistols do it today
May 16, 2022
