Monday
Buy in – EA Warm up
A) 5 Sets
3 Back Squat @75-80% 1RM Back Squat
*Rest as needed between sets.’
**Back Squat % have dropped some this week since the Front Squats are very aggressive and to give you a slight mental break
B) 5 Sets
3 Front Squat @88-95% 1RM Front Squat
*Rest as needed between sets
Buy out – 1 Minute Couch Stretch
1 Minute Adductor Rockbacks
Tuesday
Buy in – 2 Rounds
20 Cal Bike / 10 Empty Bar Muscle Clean + Strict Press / 5 Broad Jumps / 1 Min Plank / 15 Banded Pull Aparts
A) Warm up Power Clean + Push Jerk
Metcon – 21-15-9
Calorie Bike
15-12-9
Clean and Jerk (115/80)
-rest 5 minutes-
21-15-9
Calorie Bike
9-6-3
Clean and Jerks (135/95)
-rest 5 minutes-
21-15-9
Calorie Bike
5-3-1
Clean and Jerks (185/125)
*Female Calories:
18-12-6
Buy out – 1 min per side Posterior Shoulder Smash
Wednesday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 3 Sets
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets
B) Establish a heavy set of 4 of Double Dumbbell Split Jerk
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
Metcon – 5 Rounds
500m Row
50 Double Unders
rest 30 seconds
Thursday
Buy in – 2 Rounds
20 Walking Lunges / 10 Ring Rows / 10 Push Up with shoulder taps / 10 Gymnastics Crunches / 10 Light KB Swings
A) 8 Wide Grip Bench Press @6.5/10 RPE
6 Wide Grip Bench Press @7.5/10 RPE
4 Wide Grip Bench Press @8.5/10 RPE
6 Wide Grip Bench Press @8/10 RPE
8 Wide Grip Bench Press @7/10 RPE
*Rest as needed between sets.
B) BB Bent Over Row 4×10 moderate
Metcon – 12 Min AMRAP
50ft KB Walking Lunge (switch hands half way)
18 KBS
9 T2B
Friday
Buy in – 3 Rounds
12 Calorie Bike OR Ski (easy-moderate)
6 Wall Ball (light)
3 No Jump Burpee
3 Box Jump w/Step Down
Partner Throwdown Friday
42-30-18
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-
30-24-18
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 90 seconds-
24-18-12
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
must do half the reps of each set each
can only break your 1/2 in 1/2 before switching
example 42 is 21 each have to do minimum 11 in first set
if time
A)2-5 Sets (Done as giant sets)
5 Wide Grip Weighted Pull Up
12 Dumbbell Front Raise
12 Dumbbell Lateral Raise
December 2, 2024
