Monday
Buy in – EA Warm up
A) Back Squat – Build to a heavy single in 6-7 sets
B) Back Squat x20 at 55-60%
Metcon –
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Bar Facing Burpees
-rest 2 minutes-
For Time:
24 Bar Facing Burpees
24 Toes to Bar
30 Front Squats (115/80)
Tuesday
Buy in – 2 Sets
15/12 Calorie Bike (moderate)
10 Box Step Up
:20 Wall Facing Handstand Hold
3 Wall Walks
6 V Push Ups
A) Push Press x1 + Push Jerk x1 + Split Jerk x2
build to a heavy
Metcon – 4 sets
AMRAP 2 Minutes
20 Double Dumbbell Front Rack Box Step Ups (2×25/15) (24/20)
Max Strict Handstand Push Ups
-rest 1 minute between sets-
Buy out – Accumulate 3 Min Low Plank
Wednesday
Buy in – 2-3 Sets
1:00 Jog
5 Inchworms
10 Hanging Scap Retractions, 5 Kip to Swing
Metcon – AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)
A) 10 Weighted Push Ups + 7 Weighted Chin Ups x4 sets
B) 10 BB Good-mornings + 50ft Sled Push(heavy) x4 sets
Thursday
Buy in – 2 Rounds
50 Skips / 10 Banded Hip Flexor March / 50 Skips / 10 Lying Banded Hip Flexor / 50 Skips / 10 each side Hurdle Steps
Mobility – pain ball on trap
A) Deadlift – 4×5 @7-8/10
Metcon -5 Rounds
15 Push Jerks (75/55)
9 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (75/55)
RX+ 95/65
Friday
8 Crazy Nights
8 rounds
- 8 Jump squats.
- 8 Pushups
- 8 Box Jumps
- 8 Burpees
- 8 Pullups
- 8 Toes 2 bar
- 8 Mountain Climbers
- 8 Clean-jerk
December 12, 2022
