Monday
Buy in –
3 min Row then 2 Rounds 10 Pass Throughs / 10 PVC Overhead Squats / 10 Cossack Squats with thoracic Rotation
A) 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch
3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch
- Pause for 2 seconds at bottom of Overhead Squat
B) 3 Position Snatch @ 55% 1 RM Snatch
3 Position Snatch @ 65% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70-73% 1 RM Snatch
High Hang Snatch + Above the Knee Snatch + Full Snatch
Metcon – 4 sets (1 set every 4 minutes)
15/12 Calorie Row
15 Wall Ball (20/14) (10’)
50’ Overhead Walk Lunge (75/55)
Tuesday
Buy in – EA Warm up
A) 3 Pause Front Squat @ 65% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat
*Pause for 2 seconds at bottom of squat
B) 5 Push Press @ 55% 1 RM Push Press
5 Push Press @ 60% 1 RM Push Press
4 Push Press @ 65% 1 RM Push Press
3 Push Press @ 70% 1 RM Push Press
3 Push Press @ 70-73% 1 RM Push Press
Metcon – For time
40 Double Unders
20 Pull Ups
40 Double Unders
15 Chest to Bar
40 Double Unders
5 Burpee Pull Ups
40 Double Unders
15 Chest to Bar
40 Double Unders
20 Pull Ups
40 Double Unders
Wednesday
Buy in – 2 Rounds
10 Lateral Box Step ups / 10 Banded Good Mornings / 10 Push ups / 10 Ring Rows
A)10 Front Rack Lunges + 10 Heel Elevated Goblet Squats x 5 sets
B) 10 Bench Press + 10 Bent Over Rows x 5 sets
C) 5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE
Thursday
Buy in – 2 Rounds
12/10 Calorie Air Bike (moderate)
8 Up Downs, 4 Half Bottom Burpees
12 Lateral Hop Over Bar
8 Single Arm High Pull (each side) (Light/Moderate)
-Then-
Build to Power Clean weight.
Metcon -5 Rounds
8 Lateral Burpee Over Bar
4 Power Clean (155/105)
A) Split Jerks (from rack) x3 3-4 sets at 70-80%
Friday
Buy in – 1 Round
10 Box Step ups / 10 cossack squats / 10 Samson Lunge / 1 min Plank
Metcon – For time
“Partner ”CHAD””
1000 Box Step ups 20” for both men and women
Split up as you see fit
RX+ Weight Vest or Bring a Back Pack and we can load some weight in it!
November 28, 2022
