Monday
Buy in – EA Warm Up
A) Front Squat – 8-8-6-6-5
*start at 60-65% build across
*rest 2 min between sets
Metcon – For time
21-15-9
Front Squat (115/80)
Toes To Bar
at 12 Min mark
12-9-6
Shoulders To Overhead (115/80)
Pull ups
Tuesday
Buy in – 2 Rounds
300m row or ski / 5 Clean Shrugs / 5 Clean High Pulls / 5 Muscle Cleans / 5 Front Squats / 5 Hang Squat Cleans
A) High Hang Clean x1 + Hang Clean x1 + Clean x1
2 sets at 70% + 3 sets at 75% *must be full cleans
Metcon – 5 Rounds
500m Row or Ski
rest 1:1
Wednesday
Buy in – 2 Rounds
8 Single Arm DB Step ups per arm / 10 Single arm DB Row per arm / 20 Dead Bug / 10 Pause PVC Power Snatch
Mobility – 10 Pass Throughs each grip
A) Power Snatch x3
2 sets at 70% + 3 sets at 75%
Metcon – For time Partition however you like!
30 Devils Press (35/25s)
200 Alternating DB Lunges (35/25)
90 Burpee Box Jump Overs (24/20)
RX+ DBs 50/35s
22 Min cap
Thursday
Buy in – 2 Rounds
75 Skips / 10 Pause Empty Bar Back Squat / 15 Gymnastics Crunches
Mobility – Frog Stretch
A) Back Squat – 8-8-6-6-5
*start at 60% and build
*rest 2 min between sets
Metcon – 1 set every 2:30 x8 sets
70-100 Double Unders
20 Sit Ups
Friday
Buy in – 2 Rounds
10 Pause Push Press (pause in dip and OH) / 1 min Superman Hold / 15 Banded Pull Aparts
A) Push Press – 5×5 building (up to a 5RM for the day)
Super set with 10 per arm DB Strict Press (light)
B) BB Bent Over Row 3×10
Super set with 10 Chin Ups
Core Buy out – 3-4 sets
10 Strict TTB
20 KB Windmills (10 each side)
10 BB Good Mornings
December 6, 2021
