Tuesday
Buy in – 2 Rounds
1 min Row / 1 min Bike / 10 Prisoner Good Mornings / 10 Reverse Samson Lunges / 20 Banded Pull Aparts
A) Deadlift 5×2 @80-90%
Metcon- 2 Rounds
40/32 Calorie Bike
40 GHD SIt Ups
40/32 Calorie Row
100foot Double Dumbbell Overhead Walking Lunge (2×40/25)
Wednesday
Buy in – EA Warm Up
A) 2 Hang Squat Cleans + 1 Split Jerk x5 working sets @70-75+%
Metcon -7 rounds
7 Power Snatches (95/65)
42 Double Unders
Thursday
Buy in – 2 Rounds
10 Squat Jumps / 10 Empty Bar Push Press / 1 Min Empty Bar Over Head Hold / 10 Cossack Squats / 10 Kick Stand Pistols
A) Push Press – Build to a Heavy 4 then do 5 sets at that weight
B) Super Set 45 sec Low Plank with working sets
Pistol ReTest –
2 min Max pistols (compare to original test)
Friday
Buy in – 2 Sets
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions, 6 Kip to Swing, 4 Hanging knee raises
10-20 Shrugs in Handstand
A) Back Squat – 4×2 @8-9/10 RPE
Metcon – Partner Throwdown Friday
70 Box Jump Overs (24/20)
50 Toes to Bar
70 Handstand Push-ups
50 Toes to Bar
70 Box Jump Overs (24/20)
Split all reps as needed
25 min Cap
August 2, 2022
