January 2nd to 7th programming!!

Tuesday
Buy in – 1 set banded

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Squats
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L (no band)


then 2 Rounds 
10 Zombie Squats / 20 Banded Pull Aparts / 45 second Plank

A) Front Squats 5x3 @ 65/70/75/80/80

Metcon -

 6 Minutes at Max Effort 

Record the average wattage from the 6 minute test

We are doing an 8 week row progression so write this down 

Wednesday

Buy in - EA Warm Up 

A) 3 Position Power Clean + Power Jerk - 5 sets @ 60/65/70/73/73+

Metcon - 3 sets
30 Wall Balls (Light)
20 Wall Balls (Moderate)
10 Wall Balls (Heavy)
- Rest 3:00 between sets -

if you missed the row from yesterday we will fit it in today!!

Thursday

Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 Banded Good Morning
10 Single Arm Dumbbell Suitcase Deadlift (each arm, moderate)
50 Single Unders

Metcon – AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers

A) 10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Friday

Buy in – 2 Rounds

300m Ski OR Row (moderate)
5 No Jump Burpee
10 Kettlebell Swing (moderate)
10 Hanging Scap Retractions, 6 Kip Swing, 2 Kipping Chest to Bar Pull Up (or banded)
-Then-
Warm Up to Devil Press weight w/2 Chest to Bar Pull Up after each set

Metcon – Partner Throwdown!

21-15-9
Devil press (2×50/35) Syncro
63-45-27
Chest to bar pull ups – Alternating sets

A) Buy out

All for steady movement:

3 rounds
10 Rear foot elevated DB Split Squat (each side) @ moderate weight
1:00 Plank

-rest 2 minutes-

3 Rounds
10 GHD Hip Raise (weighed if possible)
10 Single Leg DB Hip Thrust (moderate weight)

-rest 2 minutes-

3 Rounds
30 Flutter Kicks (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)