Monday
Closed
Tuesday
Buy in – 300m row then 3 rounds
30 sec Deadbug / 5 Tempo Goblet Squat @33×1 / 10 Tall Kneeling KB curls
A) Back Squat 10-8-6-4
10 @ 60% , 8 @70%, 6 @75%, 4 @80%
rest as needed between sets
Metcon – For time
400m Row
40 Wall Balls (20/14)
40 C2B Pull ups
400m Row
20 Wall balls
20 C2B Pull ups
400m Row
*20 min cap
Wednesday
Buy in – EA Warm Up
A) Bench Press 5×5 working sets
After each set 12 DB Push Press (moderate)
Metcon – 3 min work 1 min rest x4
3 Deadlift 185/125
5 Push Ups
7 Box Jumps (24/20)
start where you leave off
Thursday
Warm up – 2 Rounds
50 skips / 10 Muscle Cleans / 10 Curtsey Lunges/ 10 BB good mornings
Mobility- BB smash on quads and fore arms
A) 10 min EMOM – 1 Power clean at 75%
B) 10 Min EMOM – 1 Power Clean at 65%
Metcon – 10 min Amrap
40 KBS
40 Goblet Reverse Lunges
Friday
Buy in – 2 Rounds
10 Groiners (mobility)/ 30 Flutter Kicks / 1 min Supinated Hang / 10 Seated Tspine Rotations
A) BB Bent Over Row – 4 sets of 10 moderate to heavy
B) Single arm DB Bent Over row – 4 sets of 10-12 moderate weight
C)Standing BB Curl – 4 sets of 10-12 moderate weight
D) Standing Alternating DB Hammer Curls – 4 sets of 12-15 each arm moderate
Metcon – 7 Min AMRAP
12 Burpees
12 DB Snatch (50/35)
Saturday
Pick your day!
August 3, 2021
