Monday
Buy in – 3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
A) Back Squat 5×3 @ 75%
B) Front Squat 5×3 @ 80%
Metcon – 3 sets:
50ft shuttle Run (2x25ft)
14 Wall Balls (20/14) (11’/10’) (1’ Higher than Usual)
6 Dumbbell Squat Snatches (35/25)
50ft shuttle Run (2x25ft)
-Rest 3 minutes between sets-
Tuesday
Buy in – EA Warm Up
A) High Hang Snatch 5×3
3 High Hang Snatch @ 5/10 RPE
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE
Metcon – For Time
400m Run
5 Shoulder to Over Head @70-80% (heavy)
600m Run
5 S2OH
800m Run
5 S2OH
Buy out if time – 3 Sets
10 Single Arm Dumbbell Bench Press (each arm)
10 Single Arm Dumbbell Row (each arm)
Wednesday
Buy in – 2 Rounds
40 Jumping Jacks / 20 Plank Shoulder Taps into 10 Slow Mountain Climbers / 10 KB Side Bends Per Side
Mobility – Hand In the High Band and Pain ball External Rotation
A) High Hang Muscle Clean 3×5 @5-6.5 RPE
B) 3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
Metcon – 10 Min AMRAP
18 Russian KB Swings (70/53)
36 Sit-ups
Thursday
Buy in- 2 Rounds
300m Row / 20 Hip Flows every 5 stretch / 10 Bootstrap Squats / 10 Front Squats / 10 Strict Press
A) Back Squat 5×3 @ 75%
B) Front Squat 5×3 @ 80%
*yes the same as monday!!
Metcon – for time
1000m Row
50 Empty BB Thrusters
30 Pull ups
Friday
Buy in – 2 Rounds
10 Turkish get ups (light) / 10 Hollow Rock / 1 min Superman / 10 Side Plank Banded Rows each side / 2×25 Single Unders
Metcon – 3 Rounds For Time with partner!
100 Single Unders
50 Deadlifts 135/95
100 Single Unders
50 Double KB Push Press (35/25s)
100 Single Unders
50 Double KB Reverse Lunge (35/25s)
August 29, 2022
