Monday
Buy in – 2 Rounds
300m Row / 10 Lateral Cross Over Box Step ups / 5 Tempo Back Squats @55×1 / 10 DeadBugs / Around the world Plank Walk
Mobility – Banded Pigeon
A) Back Squat – 5×2 @84%
B) Front Squat – 5×3 @77%
Metcon – 5 Rounds
15/12 Cal Row
15 KBS 53/35
Tuesday
Buy in – 3 Rounds
1:00 Cardio (your choice) (moderate)
10 Push Ups, 5 Single Arm Dumbbell Bench Press (moderate) (each side)
10 Banded Good mornings, 5 Dumbbell Suite Case Deadlift (each side) (moderate)
Metcon – For time
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
Pull up Work – 2-4 sets
- 3-5 Slow Eccentric Pull up
- 5 x 2 arch hollow into pull up
- 10 Ring Rows
- 15 sec top of pull up hold into 30 second hang
Wednesday
Buy in – EA Warm up
A1) Single Arm DB Strict Press x10
A2) Single Arm DB Row x10
4 sets at load
B1) BB Curl x15
B2) DB Kick Back x15/side
3 sets at load
Metcon – 12 Min AMRAP
8 Burpees
12 DB Push Press (40/25’s)
16 T2B
Thursday
Buy in – 2 Rounds
30 Air Squats / 10 Leg Swings both ways / 20 Banded Pull Aparts / 10 Banded X-band Walk
Mobility – Pain Ball on Shoulders + Banded Front Rack
A) Back Squats – 5 x 2 @84%
B) Front Squat – 5 x 3 @77%
Metcon – 8 Min Amrap
30 Double Unders
10 Wall Balls 20/14
Friday
Buy in – 2 Rounds
1 min Row / 10 Cossack Squat / 5 DB Thruster each side / 10 Deadbug / 10 Light Hang Power Snatch
A) 3 Position Power Snatch – Build to a Moderate complex
Metcon – for time
20-minute cap
- 500m row
- 28 thrusters (95/65)
- 400m row
- 21 thrusters
- 300m row
- 15 thrusters
- 200m row
- 9 thrusters
- 100m row
- 2 thrusters.
The row can be broken up any way you please. The thrusters, however, are synchronized
October 24, 2022
