August 29 to September 4 Programming!!

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

Categories: