Monday
Buy in – 2 Rounds
50 Single Unders / 10 Hip flow / 10 Ring Rows / 5 Empty Bar Back Squats (pause for 3 seconds at bottom)
A) Back Squat – 5×3 @76%
B) Front Squat – 3×2 @91%
Metcon – For time
5 Rounds
50 Double Unders
10 Strict Pull ups
Tuesday
Buy in – 3 Sets
1:00 Row (moderate)
15 Banded Good Morning
5-10 Deadlifts (start light and build in weight)
5 Box Jump w/Step Down
Metcon – For Time
42-30-18
Deadlift (135/95)
Box Jump Overs / Step Overs (24/20)
A) Push Press – Build to a Heavy 3 For the day
Buy out – 2 min frog stretch and foam roll hamstrings and low back
Wednesday
Buy in – EA Warm Up
A1) DB Bench x10-15 (heavy)
A2) Sit up x15 into max Hollow Hold
rest 90 x5 working sets
Metcon – For time
40 Toes to Bar
30 Burpee to Bar (6” reach)
20 Strict Handstand Push Ups
10 Bar Muscle Ups
Buy out – Foam Roll Lats at upper back
Thursday
Buy in – 2 Rounds
10 Medball Squat Cleans / 10 Cossack Squat w/thoracic rotations / 10 Zombie Squats / 10 Down Dog Ankle Mobility
A) Back Squat – 5×3 @76%
B) Front Squat – 6×2 @91%
Metcon – For time
18 squat snatches (75/55)
36 Calorie row
12 squat snatches (75/55)
24 Calorie row
6 squat snatches (75/55)
12 Calorie row
Friday
Buy in – 2 Rounds
50 Single Under
10 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
15-20 Step Back Lunge
50ft Single Arm Overhead Dumbbell Walk (light/moderate)
A) Deadlift – 4×3 @9/10RPE
Metcon – 2 Sets (rest 3 min between sets)
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Overhead Walking Dumbbell Lunge [50/35] after each round both athletes moving together [essentially synchro]
You will do 100 Double Unders split evenly, then 10 wall walks split evenly, then 50ft foot Overhead Walking Dumbbell Lunge….
