Monday
Buy in – 2 rounds
300m row or ski / 10 inch worm W/push up / 10 step ups / 20 Cossack squats / 10 Face Pulls
A) Back Squat – 4×5 @75%
Metcon – 3 sets
7 T2B
7 Burpee Box Jump Overs
7 T2B
7 Burpee Box Jump Overs
7 T2B
Rest 1:1
3:30 cap per set
go fast!!!
Tuesday
Buy in – 2 Rounds
2 min Bike / 10 Bird Dogs / :30 sec Handstand Hold / 15 Banded good Mornings / 10 Banded Glute Bridge
Metcon-
2 sets – 15 -12-9
Calories on Bike (ladies 12-9-6)
Deadlifts (185/125)
rest 1:1 (5 min cap)
then 1 set –
40/32 Cal Bike (hard)
100ft HS Walk (scale is 10 wall walks)
A) Single Arm Banded Lat Pull down 3×10
B) Seated Single Arm Banded Row 3×10
C) Single Arm DB Kick Back 3×10
Wednesday
Buy in – EA Warm up
A) Power Clean x2 + Push Jerk x2
*pause at parallel for 1 sec on clean
5 sets between 70-80%
Metcon – 5 Rounds for time
20 Alternating Hang DB Clean and Jerk
10 HSPU
Buy out – Couch Stretch 2 min per side
Thursday
Buy in – 2 Rounds
40 Single Unders / 20 Plate Hops / 10 Goblet Squats / 10 Goblet Push Press / 5 Jump Squats
A) Bench Prep – 3×5 Slow eccentric Push ups
B) Bench Press – 7-5-3-7-5-3
Metcon – 3 Rounds (one every 7 minutes)
90 Double Unders
30 Wall Balls 20/14
Goal – 4 min
Cap – 6 min
Friday
Buy in – 3 Rounds
10 Burpees / 10 Deadbugs / 10 each Leg SLRDL W/DB / 10 PVC Power Snatch
Metcon – 8 Rounds
12/10 Cal Row
12 Snatch (75/55)
12/10 Cal Row
rest 1:1
A1) Standing BB Curl 3×10
A2) Standing Tricep DB French Press 3×10
February 7, 2022
