Monday
Buy in – 2 Rounds
1 min row or ski / 5 Plate YTWA’s / 10 Single Arm High Pulls each arm / 25 Single Unders
A) DB Front Rack Reverse Lunge + Box Step up x10 3 sets
B) Hang Snatch from Above Knee x 2 + Snatch x1
5-6 sets
Metcon – 8 min AMRAP
6 Clean + Jerk (115/80)
60 Double Unders
Buy out – Foam roll back and hamstrings
Tuesday
Buy in – EA Warm up
A) Back Squat – 4×4 @70%
Metcon – 5 Rounds
2 Wall Walks
250/200 m Row
2 Wall Walks
rest 1:1
*3 min cap per round
Wednesday
Buy in – 2 Rounds
200m Ski (OR Row)
8 hanging scap retractions
4 kip to swing
8 goblet squats (light/moderate weight)
4 half kneeling single arm kettlebell presses (light weight) (each side)
then 1 round
8 Wall Balls (20/14)
6 Toes to bar
4 Wall Balls (20/14)
2 Bar Muscle Ups
Metcon – For time
80 Wall Balls (20/14)
60 Toes to Bar
40 Wall Balls (20/14)
15 BMU (scale Chest 2 Bar Pull ups)
*20 min cap
A) Strict Press – Build to a heavy 3
Thursday
Buy in – 3 Rounds
50 Jumping Jacks / 20 Speed Skater / 20 Plate Hops / 30 Plank Shoulder Taps / 1 min Super Man
Metcon – 4 Rounds for time
12/10 Cal Air Bike
20 DB Bench Press
30 Alternating Vsnap
20 Push ups
Rest 1:1
Buy out – 2 min Squat Hold
Friday
Buy in – 10 min easy pace
1 min Banded Pull Aparts / 30 Sec HS Hold / 10 Banded Good Mornings / 30 Sec Hang
Then build up to heaviest Deadlift weight
Metcon – For time
21-15-9 Deadlifts (185/135)
7-5-3 Strict Pull Ups
-Rest 1:1-
15-12-9 Deadlifts (225/155)
7-5-3 Strict Pull Ups
-Rest 1:1-
12-9-6 Deadlifts (275/185)
7-5-3 Strict Pull Ups
8 Min cap per section
Saturday
Pick your day
January 31, 2022
