Monday
Buy in – 3 Sets
50 Single Under
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Front Squat (each arm, moderate)
10 Single Arm Press (each arm, moderate)
Metcon – 8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
18 Double Unders
2 min cap each set
A) 5 working sets – 1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
start at 70% of your power snatch and build
Tuesday
Buy in – 2 Rounds
1:00 Ski (OR Row) (easy)
15 Abmat Sit Up
10-15 Shrugs in Handstand
:15 Plank
then 2 Rounds
10 Cossack Squats / 10 Hip Flow To Lunge / 5 Worlds greatest stretch
A) 10 Minutes (Every minute on the minute)
1 Back Squat @ 60-65% 1RM Back Squat
build to a heavy
Metcon – 5 Rounds
14 GHD Sit Ups (21 abmat sit ups)
7 Strict Handstand Push Ups (OR 5 Wall Facing Strict Handstand Push Ups)
Wednesday
Buy in – 3 sets
7 Push Ups + 40 shoulder taps (20 each side) + 7 Push Ups
20 Single Arm Kneeling Kettlebell Swings (10 each side)
30 Walking Lunge
A) 10 Minutes (every minute on the minute) 1 Bench Press
*Start around 60-65% and build to a heavy single for the day
B) 10 Back Rack Forward Stepping Lunge @7/10 RPE (5 each side)
8 Back Rack Forward Stepping Lunge @7.5/10 RPE (4 each side)
6 Back Rack Forward Stepping Lunge @8/10 RPE (3 each side)
4 Back Rack Forward Stepping Lunge @8.5/10 RPE (2 each side)
2 Back Rack Forward Stepping Lunge @9-10/10 RPE (1 each side)
*Rest as needed between sets
C) 10 Minutes (every minute on the minute) 1 Deadlift
*Start around 60-65% and build to a heavy single for the day
Thursday
Buy in – EA warm up
A) 10 Minutes (every minute on the minute)
1 Clean and Jerk @65% 1RM Clean and Jerk
building to a heavy
Metcon-
3 rounds:
12/10 Calorie Bike
9 Deadlifts (185/125)
6 Box Jump Overs (24/20)
-rest 3 minutes-
For time:
18 Box Jump Overs (24/20)
27 Deadlifts (185/125)
36/28 Calorie Bike
Friday
Buy in – 2 Rounds
200m Run / 10 Zombie Squats / 5 Squat Jumps / 10 Dead Bug slow and controlled / 30 Sec Hang from pull up bar
A) 10 Minutes (every minute on the minute) 1 Front Squat @65% 1RM Front Squat and build to a heavy
Metcon – Partner Throwdown
800m Run with Partner
then 10 Rounds Alternating
5 Weighted Pull ups
50 FT DB walking lunge
then 800m run with partner
