Monday
Buy in – 2 Rounds
200m Jog
8 Thrusters (empty bar)
10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups
Mobility – Elevated Pigeon
A) Back Squat 5×1
3×8/10 + 2×8.5/10
Metcon – for time
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
Tuesday
Buy in – 2 rounds
1 min Row / 10 Glute Bridge / 3 x 3 Position Power Snatch (empty bar) / 5 each Side Quad. Thoracic Rotations / 10 Pass Throughs
Mobility – Pain Ball on shoulders and Hips
A) Power Snatch – Build to a max single for the day
Metcon – 4 Sets
25/20 Calorie Row
20 Sit Ups ups (Rx+ 15 GHD)
10 Burpee over rower
-Rest 3 minutes b/t sets-
-4 min cap per round
-goal is under 3
Wednesday
Buy in – 3 Rounds
1 min Bike / 5 DB Man Makers / 2 Muscle Cleans / 10 DB Bench Press
A) Bench Press Build to A Heavy Single
Metcon – 4 Rounds
15/12 Cal Air Bike
6 Power Cleans (155/105)
15/12 Cal Air Bike
Rest 1:1
2:30 cap per round
Thursday
Buy in – EA Warm up
Mobility – Super Front Rack and Wrist
A) Front Squat – Build to a max for the day
B) BB Bent Over Row 4×10 moderate
Metcon – 8 Min AMRAP
21 KBS 53/35
42 Double Unders
Friday
Buy in – 2 Rounds
1:00 Ski (OR Row)
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up
A)Deadlift Build to a Heavy Single
Metcon – AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
-alternate rounds with a partner
August 8, 2022
