We will be closed Good Friday to Easter Monday
Monday
Buy in – 2 Rounds
50 Single Unders / 10 Pass Throughs / 10 PVC OHS / 10 90/90s / 20-30 sec wall facing HS hold
Mobility – Wrist Stretch
A) Back Squat – 2-4-6-4-2 climb in weight like previous weeks
*5 seated double jumps
Metcon – 5 sets (1 set every 3 minutes 30 seconds)
5 Overhead Squats (155/105)
40 Double Under
4 Wall Walks
Tuesday
Buy in – EA Warm Up
A) Deadlift – 4 sets: 15 reps @ – RPE 7
*Rest 2:00-2:30 b/t sets
Metcon – For max Reps
1 minute: Dumbbell Hang Power Cleans (2×35/20) in unbroken set of 4+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 5+
-rest 30 seconds-
2 minutes: Dumbbell Hang Power Cleans (2×35/20) in unbroken sets of 4+
-rest 30 seconds-
2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds-
2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
-rest 30 seconds-
1 minute: Dumbbell Hang Power Cleans (2×35/20) in unbroken sets of 4+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 5+
Wednesday
Buy in – 2 Rounds
50 Jumping Jacks / 10 Push ups / 10 Samson Lunge / 20 Hollow Rocks
A) Mini Pump
3-4 Rounds
10 Barbell Bench Press @ RPE 7
-rest 1 minute-
10 Bent Over Banded Tricep Extension @ RPE 7
-rest 1-2 minutes b/t rounds-
-then-
3-4 rounds
10 Incline Dumbbell Bench @ RPE 7
-rest 1 minute-
12 Resistance Band Chest Fly – High to Low @ RPE 7
-rest 1-2 minutes b/t rounds-
Metcon – AMRAP 20 Minutes
10/8 Calorie Bike
10/8 Calorie Row
10/8 Calorie Ski
10 x 25ft Shuttle Runs
Thursday
Buy in – 2 Rounds
20 Air Squats / 30 Second Squat Hold / 10 Ring Rows / 30 second supinated hang / 10 KB Press / 30 Second OH Hold
A) Push Press – Build to a Heavy 5 for the day
Metcon – For time with partner
200 MB Squat Cleans
200 Ring Rows
200 Vsnaps
April 3, 2023
