Monday
Buy in – 3 Sets
1:00 Row (moderate)
6 Single Arm KB Thruster (each side) (Light-Moderate)
4 Jumping Air Squats
Metcon –
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14) (10’/9’)
-rest 2:00-
500m Row
50 Wall Balls (20/14) (11’/10’)
-rest 3:00-
5 sets:
250m Row
-rest 0:30 b/t sets-
A) 3 Sets
10 Double Dumbbell Walking Lunge + Double Bicep Curl & Press (Step into a lunge, and while in the lunge, perform a double bicep curl and press. Step feet back together with dumbbells overhead) (5/each leg)
15 Banded KB Deadlift
10 Seated Straddle-Legged Overhead Plate Side Bend
Tuesday
Buy in – 3 Sets
1:00 Cardio (easy to moderate)
5 Inchworms
7 Single Arm Press (each side) (Light/Moderate)
:30 Handstand Hold
7 Single Arm High Pull (each side) (Light/Moderate)
20 Step Back Lunges
-Then-
Warm Up to workout weights
Metcon –
20 Shoulder to overhead (95/65)
30’ Handstand Walk
20 Hang Power Cleans (95/65)
30’ Front Rack Walking Lunge (95/65)
-rest 1:1-
15 Shoulder to overhead (115/80)
30’ Handstand Walk
15 Hang Power Cleans (115/80)
30’ Front Rack Walking Lunge (115/80)
-rest 1:1-
10 Shoulder to overhead (135/95)
30’ Handstand Walk
10 Hang Power Cleans (135/95)
30’ Front Rack Walking Lunge (135/95)
*3 wall walks = 30’ HS Walk
Buy out if time – ? Rounds
10 /side KB Row (deadstop)
30 Russian Twists
15 Banded Seated Lat Pull Down
5 High Box Jumps
Wednesday
Buy in – EA Warm Up
A) Power Snatch + OHS – Build to a heavy for the day
B) Power Snatch + OHS BB Cycling
5x, 4x, 3x, 2x
Metcon – For time
100/80 Calorie Air Bike
*Every minute on the minute (Including 0:00) perform 4 lateral burpees over the bar
RX+ 5 burpees
Thursday
Buy in – 3 Rounds
1 set suicide sprint 5-10-15-20-25-20-15-10-5 / 10 V-Snaps into 30 second Hollow Hold / 5 10 second Push ups (10 up and down) / 5 Hurdle Steps each side
A) Bench Press – 6-4-2-6-4-2
Metcon – 8 Min AMRAP
12 Shuttle Sprints
16 T2B
Buy out – KB Snatch and Clean and Jerk practice (KB are on the open list this year!)
Friday
Buy in – 3 Rounds
15/12 Calorie Bike or Row
25 Single Under
15 Plate Hops
10 Front Squat (Empty Bar)
A) Push Jerk Cycling
10 Push Jerk @6/10 RPE
8 Push Jerk @7/10 RPE
6 Push Jerk @8/10 RPE
4 Push Jerk @9/10 RPE
2 Push Jerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.
Metcon Prep – Build to Front Squat weights.
Partner Metcon – 15 Min AMRAP
15 Double Unders
5 Front Squats (155/105) From Floor
30 Double Unders
5 Front Squats
15 Double Unders
*change each round
*If no partner then rest 1:1
January 23, 2023
