Monday
Buy in – 2 Rounds
1 min Row / 5 Lateral Step ups each side / 5 Russian Baby Makers / 5 Pause Front Squats / 5 Pause Back Squats
A) 2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 1 Back Squat @ 8.5/10 RPE
2 Front Squat + 1 Back Squat @ 9/10 RPE
1 Front Squat + 1 Back Squat @ 9.5/10 RPE
Metcon –
808m Row
80 Double Unders
80 Air Squats
80 Alt Dumbbell Snatches (50/35)
80 Air Squats
80 Double Unders
808m Row
Tuesday
Buy in- 3 Sets
10 Double Kettlebell Front Rack Tempo Bulgarian Split Squat (5 each leg) (3 seconds down, 3 second hold in the bottom)
10 Foot Elevated Ring Rows
10 Weighted Plank Up Downs (Go from High Plank to Low Plank one arm at a time with bumper plate on back)
A) 2 Deadlift @ 7.5/10 RPE
2 Deadlift @ 8/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
Metcon – for time
300ft DB Farmer Carry (50/35s)
-into-
5 Rounds
7 Chest To Bar Pull-Ups
7 Box Jumps Overs (24/20)
-into-
300ft DB Farmer Carry (50/35s)
Wednesday
Buy in – 2 Rounds
200m Run (bike 1 min if Smokey) / 10 Scap Only Push ups / 5 Squat Jumps / 5 Each side Seated T – Spine Rotation / 30 Sec Barbell OH Hold (Empty bar)
A) 5 Seated Double Dumbbell Z Press @ 6.5/10 RPE
5 Seated Double Dumbbell Z Press @ 7/10 RPE
5 Seated Double Dumbbell Z Press @ 7.5/10 RPE
5 Seated Double Dumbbell Z Press @ 8/10 RPE
5 Seated Double Dumbbell Z Press @ 8.5/10 RPE
*5 Barbell Push Press after each set
Metcon – “The Chief”
5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-
Thursday
Buy in -EA Warm up
A) Thruster – Build to a 2 Rep Max
Metcon – 40-32-24-16-8
Air Bike Cals
Sit Ups
Buy out – Bent Over Row 4×10 moderate
Friday
Buy in – 2 Rounds
5 man on fire / 20 Banded Pull Aparts / 10 DB Shoulder External Rotations / 10 Arch Hollows / 30 Sec Lat Stretch
A) Strict Pull ups – 4x max effort
B) Kipping T2B – 4 x 8-15+
Partner Throwdown Friday!
300ft Sled Push (2×45/1×45)
50 Dumbbell Thrusters (2×30/20)
300ft Sled Push (2×45/1×45)
50 Wall Balls (20/14) (10/9ft)
300ft Sled Push (2×45/1×45)
50 Dumbbell Thrusters (2×30/20)
300ft Sled Push (2×45/1×45)
*Split all reps as desired
August 21, 2023
