Monday
Buy in – 2 Rounds
1 min Row / 10 Single Leg Glute Bridge (each side) / 10 Zombie Squats / 5 Pause Front Squats light weight
Mobility – wrist stretch
A) Back Squat – 5×2 @78%
B) Front Squat – Max Out!!!! Build to a 1rm
Metcon – 10 Min AMRAP
50’ Front Rack Walking Lunge (2×35/20)
30 Double Unders
25’ Handstand Walk (2 wall walks)
30 Double Unders
Tuesday
if you missed yesterday then do yesterday
if not here is your day
Metcon ”Bert” scaled
30 Burpees
300 Meter Run
70 Push-Ups
300 Meter Run
100 Walking Lunges
300 Meter Run
150 Air Squats
300 Meter Run
100 Walking Lunges
300 Meter Run
70 Push-Ups
300 Meter Run
30 Burpees
change run to ski or row
Full ”Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Wednesday
Buy in – EA Warm up
A1) Bench Press x 1
A2) Weighted Chin up x 2
7 sets building rest 60-90 between sets
B1) Incline DB Flys x 12
B2) BB Curl x 10 (2-3 seconds on the way up and down)
rest 60×4 sets
Metcon – For time
50 Deadlifts (115/80)
40 Shoulder to Overhead (115/80)
30 Front Squats (115/80)
20 Power Cleans (115/80)
10 Thrusters (115/80)
Thursday
Buy in – 2 Rounds
1 min Bike / 10 Cossack Squats / 5 /leg Bulgarian Split Squats / 5 Max Hight jumps / 1 min Heavy Back Rack Hold
A) Back Squat – Build to a 1rm
B) Front Squat – 3×1 @ 94%
Metcon – “Reverse Annie”
10-20-30-40-50
Sit ups and Double Unders
Friday
For those that missed Back Squat test do yesterdays warm up and find new 1RM
if you did yesterday already
Burgner Warm up x2
A) 3 Position Power Snatch x5-6 sets
Metcon – Partner Workout For time (for everyone)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 Ib)
75 Bar Over Burpees
50 Pull-Ups
Partition the work above any way
Buy-In/Cash-Out: 25-foot Wheelbarrow each
November 14, 2022
