Monday
Buy in – EA warm up
A) Romanian Deadlift 4×7 @8/10 RPE
Metcon
8 Sets:
4 Shuttle Runs (50ft)
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
Tuesday
Buy in – 3 Sets
1:00 Row (moderate)
5 Inchworms
15 Air Squats
50 Single Under
A) 3 Front Squats @ 75% 1 RM Front Squat
2 Front Squats @ 80% 1 RM Front Squat
1 Front Squats @ 85% 1 RM Front Squat
1 Front Squats @ 90% 1 RM Front Squat
Row week 6
4 Sets
2.5 Min at Fast
2.5 Min at Easy
*No rest between reps or sets.
Total: 20 Min (~5500m)
Workout Notes:
The primary goal in this workout is maintaining the fast interval pace target which is the average watts from your 6-minute test. The target pace for each 3-minute easy interval should be 50% (or greater) the fast interval average watts
Wednesday
Buy in – 5 Min double under practice then
2 Sets of w/ empty barbell – 5 each – Hang Shrug / Hang High Pull / Hang Muscle Snatch / Hang Power Snatch
A) 1 Power Snatch @ 65-70% 1 RM Power Snatch
1 Power snatch @ 70-75% 1 RM Power Snatch
1 Power Snatch @ 75-80% 1 RM Power Snatch
1 Power Snatch @ 85-90% 1 RM Power Snatch
1 Power Snatch @ 95-100% 1 RM Power Snatch
Metcon – 4 Sets:
10/8 Calorie Ski
15 Wall Balls (20/14) (10/9)
45 Double Unders
-rest 1:1 b/t sets-
Thursday
Buy in – 3 Rounds
15 Banded Good Morning / 10 Single Arm KB Deadlift R/L / 10 Hand Release Push Ups / 30 Sec Side Planks
A) 5 Bench Press @ 7/10 RPE + 5 Weighted Chin Ups
3 Bench Press @ 7.5/10 RPE + 5 Weighted Chin Ups
1 Bench Press @ 8/10 RPE + 3 Weighted Chin Ups
1 Bench Press @ 8.5/10 RPE + 3 Weighted Chin Ups
1 Bench Press @ 9/10 RPE + 3 Weighted Chin Ups
Metcon – 1-2-3-4-5-6-7-8-9-10
Bench Press (135/95)
Deadlift (205/135)
Friday
Buy in – EA Warm up
A) Back Squat – 5×5 at 70-80%
Metcon – Partner Throwdown Friday
15 Min AMRAP – you go I go
15 Box Jump Overs
12 Shoulders 2 OH 95/65
9 Bar Facing Burpees
