Monday
Buy in – EA warm up
Wall Walk Progression
4 sets – 40% of week 1 Unbroken rest as needed to keep unbroken
A) 5 Sets (1 set every minute on the minute)
5 Deadlift @8-8.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
3 Deadlift @9/10 RPE
B) 5 Sets
1 Front Squat (as heavy as possible)
rest as needed
Tuesday
Buy in – 3 Sets
1:00 Jog
:15 Free Handstand Hold OR :30 Handstand Hold
5 Kip to Swing
Metcon – 3 sets:
AMRAP 1 Minute
Toes to Bar
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes-
AMRAP 1 Minute
Handstand Walk
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes between sets-
A) 3 Sets
4 Bench Press @8.5-8.5+/10 RPE
12-15 Dumbbell Reverse Flies @6/10 RPE
*Rest 2-3 min between sets
B) 3 Sets
12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE
10 Hang Kettlebell Upright Rows @8.5/10 RPE
*Rest 2-3 min between sets.
Wednesday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 3 Sets
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets
B) Build to a Heavy not a max Clean and Jerk in 5-7 sets
Metcon – 10 Minute EMOM
6 Power Clean and Jerks (95/65)
*Pick a weight you can keep unbroken
-rest 2 minutes-
10 Minute EMOM
150m Row(RX+ 200m)
Thursday
Buy in – 3:00 Easy Bike
-into-
2 Sets
1:00 Row (easy-moderate)
15 Banded Good Morning
10 Ring Rows
5 Box Jump w/Step Down
10 Box Dip
5 No Jump Burpee
A) 3 Sets
20 Double Dumbbell Death March @5-6/10 RPE
5 Goblet Hold Single Leg Box Squat (each side, to as low of a box as possible)
5 Straddle Z Press @5.5/10 RPE
*Rest 60-90 seconds in between each set
Metcon – For Time
21-15-9
Deadlift (225/155)
Burpee Box Jump Over (24/20)
-Directly into-
15 Ring Muscle Ups or Bar Muscle Ups
January 27, 2025
