Monday
Buy in – EA Warm up
A) 1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip + 1 Push Jerk 3 sets @ 65/68/70% 1 RM Clean and Jerk
*Slow Clean Deadlift: 5 second ascent
*Below the Knee Pause Clean: Pause in receive for 2 seconds.
B) 1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk 3sets @ 73/75/80% 1 RM Clean and Jerk
Metcon – 6 Sets
2 Burpee Bar Muscle Ups
8 Shuttle Runs (50ft)
2 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-
rest no longer than 2 minutes between sets
Tuesday
Buy in – 3 Sets
1:00 Air Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, light)
10 Single Arm High Pull (each arm, light)
10 Single Arm Press (each arm, light)
Metcon – 3 Sets:
2 rounds
12 Dumbbell Deadlifts (2×40/25)
9 Dumbbell Hang Cleans (2×40/25)
6 Dumbbell Shoulder to Overhead (2×40/25)
15/12 Calorie Air Bike
-rest 1:1 b/t sets-
Handstand SKILL work
8 minutes on the minute [EMOM]
odd minute: 30 seconds of attemtping Freestanding Handstand Hold [scale to wall!]
even minute: 3 Wall Walks
Wednesday
Buy in – 2 Rounds
1 Min Skipping Practice / 10 Hip Flow To lunge / 10 Banded Clamshell each side / 20 Banded Pull Aparts
Mobility – Banded Wrist, ankle and hip mob
A) Pause Front Squat – 4×3 @ 60/63/65/70% of 1RM
B) Front Squat – 3×1 @ 75/80/85% of 1RM
Metcon – 10 Min AMRAP
10 Cal Row
20 Sit Ups
40 Double Unders
20 Sit Ups
Thursday
Buy in – 2 Rounds
1:00 Row OR Ski (modreate)
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Empty Bar Deadlift
10 Empty Bar Hang Power Clean
-Then-
Warm Up to 1 rep at the top Power Clean weight you plan to hit in the workout
Metcon – for time
12 Power Clean (135/95)
10 Wall Walk
10 Power Clean (155/105)
8 Wall Walk
8 Power Clean (185/125)
6 Wall Walk
6 Power Clean (205/145)
4 Wall Walk
4 Power Clean (225/155)
2 Wall Walk
2 Power Clean (245/165)
- Just an idea for weight
- start at about 50% and go up by 5/10/20 depending where you plan to finish
- last weight should be tough!!
A) 1 Split Jerk @ 73-75% 1RM Split Jerk
1 Split Jerk @ 75-78% 1RM Split Jerk
1 Split Jerk @ 78-80% 1RM Split Jerk
1 Split Jerk @ 80-83% 1RM Split Jerk
*Just Split Jerks today since we did heavy power cleans in the metcon
Friday
Buy in – 2 Rounds
10 Push up + Shoulder Tap / 30 second Hang / 30 sec Post Squat / 40 Russian Twists / 1 min Groin Stretch
A) 10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*10 Supinated Grip Barbell Row after each set
Partner Throwdown Friday
1 km Row or Ski (each at the same time)
20 Rounds of Cindy alternating (10 each)
5 Pull Ups
10 Push Ups
15 Air Squats
1 km Row or Ski (each at the same time)
December 11, 2023
