February 6-12 programming!!

Monday

Buy in – 10 min Erg (easy to moderate)

Then 5 movements from EA Warm Up

A) DB Strict Press Build to a heavy 10 in 5-6 sets 

B) DB Bulgarian Split squat 4×10/leg

Metcon – 15 Min AMRAP 

20 Alt DB Snatch (50/35)

20 SA OH Reverse Lunges (10/arm)

1 min High Plank 

Tuesday

Buy in – 2 Rounds

1 min Row (low damper work on slow tempo) / 12 Deadbug W/band on feet / 10 DB Squat Clean Thrusters each side / 10 Side Plank Crunches Each Side

Metcon –

Row
5 sets
500m Row
-rest 1 minute between sets-

-rest 3 minutes-

5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-

A) Squat Clean Thruster – Build to a 1RM

Wednesday

Buy in – 2 Rounds

1:00 Ski (moderate)
10 Inchworm w/Push Up
10 Alt. Leg V-Up
10 Hanging Scap Retractions, 5 Kip to Swing
5 Single Arm Dumbbell High Pull (each side) (moderate)
5 Single Arm Dumbbell Press (each side) (moderate)

A) Back Squat – 5×3

2 sets at 80%
2 sets at 85%
1 set at 90%

Metcon – AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Dumbbell Facing Burpee
12 Toes to Bar

Thursday

Buy in – EA Warm up

A) Bench Press – 3-2-1-3-2-1

B) *1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press – Practice for 10ish Minutes

Metcon – for time

40/32 Calorie Row
-into-
4 Rounds
15 GHD Sit Ups or 25 Sit ups
*4 Bear Complex (115/80)
-into-
40/32 Calorie Row

Friday

Buy in – 3 Rounds

1 min Skip / 15 Banded Good Mornings / 50ft Single Arm Farmer Carry / 5 Single Arm DB Deadlift

Mobility – Bander Hamstring / Seated Thoracic / Frog

A) Deadlift – Build to a moderate 5 then do 5 sets TNG

Metcon – 10 Alternating Rounds with Partner

10 Dumbbell Deadlifts (2×50/35)
300ft Dumbbell Farmers Carry (2×50/35)
10 Dumbbell Deadlifts (2×50/35)

February 6, 2023

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