Monday
Buy in – EA Warm up
A) Build to a Max Push Press
B) Build to a Max Back Squat
Buy out foam roll quads and back
Tuesday
Buy in – 2 Rounds of Burgener warm up
A) 5 sets of – 1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 6070% 1 RM Power Snatch
B) 5 Minutes (Every minute on the minute)
1 Snatch @ 75-78% 1 RM Snatch
Metcon – 120/100 Calorie Row
*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups
9 Box Jumps (24/20)
6 Strict Handstand Push Ups
Wednesday
Buy in – 2 Sets
1:00 Row (easy-moderate)
10 Banded Good Morning
50ft Single Arm Farmer Carry (each arm, light)
5 Single Arm Suitcase Deadlift (each arm, light)
20 Step Back Lunge
A) 1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 75-75+% 1RM Power Clean
*All touch and go.
B) 5 Minutes (Every minute on the minute)
Min 1: 1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean
Min 2: 1 Power Clean + 1 Split Jerk @ 82% 1RM Power Clean
Min 3: 1 Power Clean + 1 Split Jerk @ 85% 1RM Power Clean
Min 4: 1 Power Clean + 1 Split Jerk @ 85-85+% 1RM Power Clean
Min 5: 1 Power Clean + 1 Split Jerk @ 85-85+% 1RM Power Clean
Metcon – 4 sets
15 Double Dumbbell Deadlifts (2×50/35)
100ft Farmer Carry (2×50/35)
10 Double Dumbbell Step Back Lunges (2×50/35)
100ft Farmer Carry (2×50/35)
-rest 1:1 between sets-
Thursday
Buy in – 2 Rounds
1:00 Row OR Ski (easy-moderate)
5 Hand Release Push Up
3 Banded Chin Up
3 Single Arm Bench Press (each arm, light-moderate)
A) 3 Tempo Front Squat + 1 Front Squat 4 sets @ 60-65% 1RM Front Squat
*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep
B) 5 Minutes (Every minute on the minute)
Min 1: 1 Front Squat @ 72-75% 1RM Front Squat
Min 2: 1 Front Squat @ 78-82% 1RM Front Squat
Min 3: 1 Front Squat @ 78-82% 1RM Front Squat
Min 4: 1 Front Squat @ 85-85+% 1RM Front Squat
Min 5: 1 Front Squat @ 85-85+% 1RM Front Squat
Metcon – 5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
10 Strict Chin Ups
10 Dumbbell Bench (2×70/50)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes b/t sets-
Friday
Buy in – 3 Sets
:30 Ski (OR Row) (easy-moderate)
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
:30 Bike
50 Single Under
Metcon – Partner Throwdown
4 Rounds
30 Overhead Squats (115/80)
60 Double Unders
30/24 Calorie Bike Erg (OR Air Bike)
60 Double Unders
- One partner works at a time
Buy out – 3 Sets
10 Back Extension w/:30 hold on the last rep on GHD
:20 Left Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (left side) + :20 Right Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (right side)
:45 Weighted Forearm Plank
