Monday
Buy in – 2 Sets
:15 Row (easy) / :15 Row (moderate) / :15 Row (hard) / 5 Wall Ball (light) / 10 Banded Pull Aparts Slow / 10 Glute Bridge / 10 Clam Shells / 5 Kip to Swing
Metcon – 5 sets (1 Set every 6 minutes)
24/20 Calorie Row
18 Wall Balls (20/14)
12 Toes to Bar
A) 3 Sets
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets
Tuesday
Buy in – EA Warm up
A) Wall Walk – Test day
Max Effort 3 minutes of Wall Walks
**We will be doing percentage work off of this for the program
A) 3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
Metcon –
25-20-15-10-5
Strict Chin Ups
100-80-60-40-20
Double Unders
Wednesday
Buy in – 2 Rounds
50 Jumping Jacks / 20 Mountain Climbers / 10 Muscle Snatch from hip / 10 Drop Snatch / 10 OHS
mobility – Overhead
A) 3 Sets
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
Metcon – 3 sets
AMRAP 3 Minutes
20/16 Calorie Bike
AMRAP Devils Press (2×40/25)
-rest 1 minute b/t sets-
@15:00
3 sets
AMRAP 2 Minutes
15/12 Calorie Bike
AMRAP Dumbbell Hang to Overhead (2×40/25)
-rest 1 minute b/t sets-
Thursday
Buy in – 2 Rounds
1:00 Cardio (easy)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up (done as singles)
5 Burpee
5 Single Arm Kettlebell Truster (light-moderate) (each side)
Metcon – EMOM until failure to complete:
Minute 1: 1 Chest to Bar Pull Up or Bar Muscle Up
Minute 2: 1 Over and Back Burpee
Minute 3: 2 Thrusters (95/65) (OR 3 Thrusters 75/55)
*Every time through the EMOM sequence athletes must add 1 Chest to Bar Pull Up, 1 Over and Back Burpee, and 2 Thrusters.
A) 4 Sets
5 Front Squat @6.5-7.5/10 RPE
*Rest as needed between sets.
Friday
Buy in – 2 rounds
1 min Ski / 10 Speed Skaters / 10 Push Ups / 10 Floor Angels / 10 Front Plate Raises
A1) 8 Bench Press moderate
A2) 10-15 Push Ups
A3) 3 Way Raise 10 each -light
rest 90-120 seconds x4-5 working sets
Partner DB Grover
5 Db Push ups
10 DB Walking Lunges
15 DB sit ups (single DB at chest)
(40/25) – you go I go per round
January 6, 2025
