Monday
Buy in – EA Warm up
A) Back Squat – 5×3 @ 73%
B) Front Squat – 3×2 @ 88%
Metcon – For time
40 Double Dumbbell Snatches (2×40/25)
90 Double Unders
20 Devils Press (2×40/25)
90 Double Unders
10 Burpee Dumbbell Squat Clean Thruster (2×40/25)
Tuesday
Buy in – 3 Rounds
1:00 Row (moderate pace)
8 Hanging Scap Retractions, 4 Kips, 2 Strict Pull Ups
12 Shrugs in Handstand, 4 V Push Ups
Mobility – Lat smash + pass throughs
A) Snatch Pull x2 + Power Snatch x2
Build to a heavy in 5-6 sets
Metcon – 4 sets:
18/12 Calorie Row
12 Chest to Bar Pull Ups
6 Strict Handstand Push Ups
-rest 1:1 b/t sets-
Wednesday
Buy in – 3 Rounds
10 Front Rack Barbell Step Up (5/each leg)
20 Barbell Lateral Hop Overs
:60 Heavy Front Rack Hold
Mobility – Hamstring Floss
A) Deadlift – 5×5 @7.5/10 RPE
Metcon – 3 Sets:
15/12 Calorie Air Bike
15 Wall Ball (20/14) (10’/9’)
15/12 Calorie Air Bike
15 Wall Ball (20/14) (11’/10’)
15/12 Calorie Air Bike
-rest 1:1 b/t sets-
Thursday
Buy in – 2 Rounds
10 Burpees / 30 sec Plank KB Pull Throughs / 10 Cossack Squats / 10 Face Pulls / 5 Tall Jerks / 5 Jerk Balances
A) Split Jerk (from rack) – 3-2-1-1-1
B) Back Squat – 4×3 @73%
C) Front Squat – 5×2 @88%
Buy out –
400m walk
2 min pigeon stretch
2 min roll quads
Friday
Buy in – 2 Rounds
50 Jumping Jacks / 30 sec Side Plank / 3 Sit to Stand on Rope / 10 Push ups / 10 Step Ups / 5 Broad Jumps
A) Bench Press – Build to a moderate/heavy 5 with a 3 sec pause ok the chest
Metcon – W/ partner
40 Syncro Burpees
16 Rope Climbs (combined)
30 Syncro Burpee Box Jumps
12 Rope Climbs (combined)
20 Syncro Burpee Box Jump Overs
8 Rope Climbs (combined)
October 17, 2022
