Monday
Warm up-EA warm up
A) Bench press – 6 x 3 @ 60-80%
Metcon —10 rounds
7 Dumbbell Bench (2×50/35)
7 Toes to Bar
Tuesday
Buy in – 2 Rounds
1:00 Air Bike
10 Box Jump w/Step Down (24/20)
10 Inchworm w/Push Up
5 Burpee
A) Back Squat 5×3 @65/70/75/80/85%
Metcon – 2 Sets (1 set every 10 minutes)
12/10 Calorie Air Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Air Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Air Bike
6 Burpee Box Jump Overs (30/24)
Wednesday
Buy in – 2 Rounds
1:00 Row
10 Single Arm High Pull R/L (Light-Moderate)
5 Wall Balls
10 Hanging Scap Retraction, 6 Kip to Swing, 2 Strict Pull-Up
A) Deadlift 10-8-6-4-2
10 Deadlift @ 50% 1 RM Deadlift
8 Deadlift @ 60% 1 RM Deadlift
6 Deadlift @ 65-70% 1 RM Deadlift
4 Deadlift @ 75-80% 1 RM Deadlift
2 Deadlift @ 85-90% 1 RM Deadlift
Metcon – For time
40 Dumbbell Snatches (35/25)
30 Wall Balls (20/14)
10 Bar Muscle Ups (scale to Jumping BMU or 25 Pull Ups)
30 Wall Balls (20/14)
40 Dumbbell Snatches (35/25)
Thursday
Buy in – Skipping Challenges
Must be unbroken choose your ability
Double Unders
5-10-15-20-25-20-15-10-5
10-20-30-40-50-40-30-20-10
Single Unders
10-20-30-40-50-40-30-20-10
20-40-60-80-100-80-60-40-20
10 min Cap
A) Clean Deadlift + Hang Power Clean + Hang Clean – 5 sets @50-75%
B) Power Clean 5-4-3-2-1-1 *cycling
5 Power Cleans @ 65% 1 RM Power Clean
4 Power Cleans @ 70% 1 RM Power Clean
3 Power Cleans @ 75% 1 RM Power Clean
2 Power Cleans @ 80% 1 RM Power Clean
1 Power Clean @ 85% 1 RM Power Clean
1 Power Clean @ 85%+ 1 RM Power Clean
C) Push Press 10-8-6-4-2
10 Push Press @ 55% 1 RM Push Press
8 Push Press @ 60% 1 RM Push Press
6 Push Press @ 65% 1 RM Push Press
4 Push Press @ 75% 1 RM Push Press
2 Push Press @ 85% 1 RM Push Press
Buy in – if time
2 Sets (Not For Time)
10 Weighted Single Arm KB Sit ups (5 reps per arm)
20 Banded Bicep Curls (stand on a band and curl with both arms)
10 Landmine Press in Lunge (each arm)
Friday
Buy in – 2 Rounds
20 Speed Skaters / 10 Bird dog / 10 Prisoner Good Morning / 20 Sec Hang
Partner WOD – For time
400/300 cal row or ski (if M/F pair do 350)
Partner holds 2 DBs in farmer carry (70/50s)
