Monday
Buy in – 2 Sets
10 Hanging Scap Retractions, 10 Kip to Swing
5 No Jump Burpee
10 Single Arm KB Swing (each side, moderate)
Metcon – 5 sets:
AMRAP 2 MInutes
150m Run
10 Chest to bar pull ups
In remainder of time: Max Devils Press (2×40/25)
-rest 2 minutes b/t sets-
A) 10 Deadlift @ 6/10 RPE
10 Deadlift @ 7/10 RPE
8 Deadlift @ 7.5/10 RPE
8 Deadlift @ 8/10 RPE
8 Deadlift @ 8/10 RPE
Tuesday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
7 Single Arm DB Press (each arm, moderate)
7 Single Arm High Pull (each arm, moderate)
14 Alt. Leg V-Up
A)10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set
Metcon – 3 RFT
24 Alternating Dumbbell Snatches (50/35)
24 Toes to bar
Wednesday
Buy in – 2 Rounds
200m Run / 20 Air Squats / 5/side air planes / 30 sec active goblet squat
Mobility – Wrist and Tricep
A) 1 Pause Front Squat + 2 Front Squat @ 7/10 RPE
1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
*Pause Front Squat is 3 seconds in the bottom of the squat
Metcon – AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Thursday
Buy in – EA Warm up
A) 3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
Metcon –
Every minute (21:00)
Minute 1: 6 Clean and Jerks (115/75)
Minute 2: 12 Wall Balls (20/14)
Minute 3: 24 Crossover Single Unders
Friday
Warm up – 2 Rounds
10 Push ups / 30 second HS hold / 10 empty bar front squats / 5 inch worms
Partner Throwdown Friday!
6 Rounds:
30 HSPU (Split as desired)
15 Synchro Front Squats (115/80)
10 Wall Walks (each, at the same time)
Buy out – stretch
