Monday
Buy in – 2 rounds
1 min row/ski / 10 PVC OHS / 10 Cossack Squats / 10 Box Step ups
A) Pause Back Squat + 1 1/4 Back Squat x2 + Back Squat x2 – build to a heavy in 6 sets
Metcon- 21-15-9
Burpee Box jump Overs
Over Head Squats (95/65)
Tuesday
Buy in – 3 Rounds
1:00 Row / 20 Reverse Lunges / :30 HS Hold
Mobility – Banded Super Front Rack
A) Clean Deadlift + Power Clean From 1” off the Ground
5 sets between 60-75%
B) BB Bent Over Row 5×10
Metcon – 8 Min AMRAP
25ft Double DB Walking Lunge
25ft Bear Crawl (Handstand Walk)
50ft, 75ft …….
Wednesday
Buy in – EA Warm Up
A) 200m Run
15 Bench Press @60% +/-5%
200m Run
rest 1:1 x5 sets
B) If any time left
12 Standing Bicep Curls
15 Banded Chest Flys (high to low)
x2-5 sets
Thursday
Warm up – 3 Rounds
Double KB Complex – Deadlift x6 + Russian Swing x6 + Cleans x6 + Split Jerk x3
Muscle Clean x4 @moderate
A) Thruster – Build to a heavy Double
Metcon – 5 min AMRAPs rest 2 minutes between
i) 10 Toes 2 Bar
10 Squat Cleans (@50-60%)
ii) 10 Toes 2 Bar
8 Squat Cleans (@70%)
iii) 10 Toes 2 Bar
6 Squat Cleans (@85%)
June 27, 2022
