Tuesday
Buy in – EA Warm Up
Metcon – 10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14) (10/9ft)
-rest 5 minutes-
10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14) (10/9ft)
A) 4 Sets
20 Sec Back Rack Single Leg Quarter Squat Hold (each leg) @6/10 RPE
5 Single Leg Box Jump (each side) + 10 Lateral Ski Jump
*Log weight/height in notes.
**Rest as needed between sets.
Wednesday
Buy in – EA warm up
A) 10 Back Squat @6.5/10 RPE
8 Back Squat @7/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @7/10 RPE
10 Back Squat @6.5/10 RPE
*Rest as needed between sets
Metcon – Ski Erg (OR Row)
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes b/t sets-
-then-
Bike
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes b/t sets-
Thursday
Buy in – EA Warm up
A) 18 Min EMOM
3 Min 1 Power Snatch
3 min 1 Full Snatch
then repeat and build!
Metcon – For time:
32/24 Calorie Row
8 Ring Muscle Ups
8 Power Cleans (185/125)
32/24 Calorie Row
8 Ring Muscle Ups
8 Squat Cleans (185/125)
Friday
Buy in – EA Warm up
Super Set
A1) DB Bench x12
A2) Banded Flys x20
A3) High Plank x45 seconds
rest 90-120 sec x 5 working sets
Metcon – Partner Throwdown Friday
18 min AMRAP
200 m Run (Together)
30 Med Ball Toss Sit ups
200 m Run (Together)
30 Med Ball Passing Russian Twists
April 22, 2025
