Monday
Buy in – EA Warm up
A) 4-5 Sets
:60 Second Front Rack Hold (Every 10 seconds do 1 Front Squat ) @7-8/10 RPE
*Rest as needed between sets.
**Barbell stays in front rack for entire set.
Metcon –
6 Sets:
4 Shuttle Sprints (50ft)
8 Dumbbell Box Step Overs (50/35) (24/20)
4 Shuttle Sprints (50ft)
-Rest 1:1 b/t sets-
Tuesday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Single Arm Dumbbell Press (each arm, moderate)
10 Kip to Swing, 5 Knees to Elbow
Wall walk – RE-TEST Day:
Max Effort 3 minutes of Wall Walks
A)4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets
Metcon – 5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (115/80)
12 Bar Facing Burpees
15 Toes to Bar (must be done in sets of 5+)
Wednesday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) Wall walk Retest or
Keep Light and move well DB complex
3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Rest as needed between sets
B)3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @80-85% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
Metcon – 20 Min EMOM
175m Ski
4-6 Squat Snatch (115/80)
175m Row
4-6 Bar Muscle Ups
Rest
Thursday
Buy in – 2 Rounds
:45 Bike (start moderate and build to fast)
:45 Row (start moderate and build to fast)
30 Single Unders
15 Banded Good Morning
5 Power Snatch (45/35)
Metcon – “Open 14.1”
10 Minute AMRAP
30 Double Under
15 Power Snatches (75/55)
A) 4 Sets
5 Double Dumbbell Push Press + :20 Double Dumbbell Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
*Rest as needed between sets
B) 15 Min EMOM Strict Press
3 Min At Each
6/10, 7/10, 7.5/10, 8/10, 8.5/10
Friday
Buy in – EA warm up
A) Deadlift Build to a heavy Double (no TNG)
Partner Throwdown Friday
100FT Double KB Front Rack Carry (each)
100 Ring Rows (split)
100ft Double KB Farmer Carry (each)
100 Double KB Row (Split)
February 10, 2025
