Tuesday
Buy in – EA Warm Up
A) Back Squat x3 – 10 min EMOM up to 8/10RPE
Metcon – 10 sets
16/13 Calorie Row
8 Lateral Burpee Over Rower
-rest 1 minute b/t sets-
Wednesday
Buy in – 3 Rounds
50 Skips
10 Dumbbell Single Arm Step Ups (5 each side) (light/moderate)
5 Strict Pull Ups
:30 Side Plank Hold (on forearm) each side
A) EMOM for 10 minutes perform 2 Hang Power Cleans.
Build in weight each set.
Work up to a 8.5/10 RPE
B) BB Good Morning – 3×5 @ 6-7/10
Metcon – 2 Sets
25 Front Squats (75/55)
75 Double Unders
25 Pull Ups
-rest 3 minutes between sets-
Thursday
Buy in – EA Warm up
A) Push Press – Build To a 2RM
Metcon – 4 FRT
600m Ski or Row
15 Bench Press @50-60%
Friday
Buy in – 3 Rounds
10 Shuttle runs
10 Front Squat (45/35)
5 Shoulder Press (45/35)
5 Thruster (45/35)
Metcon – for time
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run
Body building super set
- 8-15 Strict Pull ups
- 20 Alternating Vsnaps
- 10 Ring Rows
- 40 Russian Twists
X3-4 sets
January 3, 2023
