Monday
EA warm up
3 Front Squat + 3 Back Squat @ 7/10 RPE
3 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 2 Back Squat@ 8.5/10 RPE
1 Front Squat + 1 Back Squat @ 9/10 RPE
3 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (24/20)
15 Toes to Bar
15Sit Ups
15/12 Calorie Bike
-rest 2 minutes b/t sets-
Tuesday
Buy in -Tabata – Plank, hollow hold, Superman
A) 9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set
Metcon – 15 Min AMRAP
400m row
20 Wall Balls
Wednesday
Buy in – 3 Rounds
50 ft Bear Crawl / 50 ft Reverse Bear Crawl / 10 Cossack Squats / 10 Yoga Push ups / 10 Prisoner Good Mornings
EMOM Day!!
A) 15 min
- 10 Double DB Box Step overs
- 12 Plate Front Raise
- 20 Alternating DB curls
B) 20 min EMOM
- 45 sec max Double Unders
- 45 sec max Burpees
- 45 sec max Crossovers
- 45 sec max Shuttle Sprints
- rest
Thursday
2 Sets
1:00 Row OR Ski (moderate)
5 Step Up Burpee
10 Kip to Swing
5 Kipping Pull Up
10 Front Squat
5 Strict Press
Metcon
21-15-9
Thrusters (75/55)
Bar Facing Burpees
Pull-ups
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 2 Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
*Pause is for 3 seconds at the bottom.
Friday
Buy in – 3 Rounds
1:00 Row (moderate)
5 Wall Ball (light)
:30 Handstand Hold
10 Single Arm High Pull (each arm, moderate)
5 Muscle Clean (45/35)
10 Single Arm Bench Press (each arm, moderate)
-Then-
Warm Up to Power Clean and Bench Press weight
Partner Throwdown Friday!
In a 30 minute window:
2000m Row
-then-
30 Rounds of Holleyman
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (185/125)
-then-
Max Bench Press (185/125)
*Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner
