Monday – closed
Tuesday
Buy in – EA Warm up
A) Tempo Front Squat – 4×3 @5050
Keep under 6/10 on the RPE scale
B) Front squat – Build to a heavy single
Metcon – 8 Min amrap
15/12 cal Bike
12 Burpees over the bar
12 Squat Clean Thrusters (95/65)
Wednesday
Buy in – 3 Rounds
100m Jog / 10 Ring Rows / 5 Inch Worm
Metcon – 6 Rounds
200m Run
7 C2B Pull ups
3 Wall Walks
200m Run
rest 1:1
4 min cap per set
Thursday
Buy in – 3 Rounds
8 Burpees / 5 Wide Grip Bench / 20 Up downs
A) 8 Wide Grip Bench Press x6 sets
after each set :30 sec max diamond push ups
Metcon – 12 Min Amrap
12 Alternating DB Snatch (Heavy)
8 Box Jumps (High)
Friday
Buy in – 3 Rounds
10 Banded Air Squat / 5 Lateral Box Step ups Each side / 5 Empty Bar Back Squats / 10 V-snaps
A) Tempo Bellow Parallel Back Box Squats x 5 (5 sec decent, pause, explode up) x6 sets
Metcon – 12 min AMRAP
15 Toes 2 Bar
40 Thrusters (45/35)
50 Double Unders
April 19, 2022
