Monday
Buy in – EA Warm Up
A) Back Squat – 3 x 1 @ 86%
B) Front Squat 5 x 3 @ 80%
Metcon – For time
15 Chest 2 Bar
50 Wall Balls
15 Chest 2 Bar
Tuesday
Buy in – 2 Rounds
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morning
Metcon – For time
21-15-9 (18-12-6)
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (18-12-6)
Calorie Air Bike
15-9-3
Hang Power Cleans (155/105)
Buy out – 2-4 Rounds
10 GHD sit ups + :20 static hold
1 min Chinese Plank
7 Straight Arm Side Plank Lifts
Wednesday
Buy in – 3 Rounds
50 Single Unders / 10 Romanian Deadlifts / 10 Pike Push Ups / 10 Hollow Rocks / 10 Ring Rows
Mobility – Split Stance Hamstring Stretch + Prayer
A1) Deadlift x12 @7/10 RPE (no mix grip)
A2) Strict Handstand x5-15
3 working sets @ load
Metcon – 12 AMRAP
60 Double Unders
6 Strict Pull Ups
15 Sit ups
Thursday
Buy in – 3 Rounds
1 min Row / 10 Squat Jumps / 30 second Goblet Squat / 20 Banded Pull Aparts
A) Back Squat 3×1 @86%
B) Front Squat 3×3 @80%
Metcon – 10 Min AMRAP
with partner
Max Burpees switch every 10 reps
Friday
Closed
