Monday
Buy in – 2 Rounds
200m Jog
10 Single Arm Strict Press (each arm, light-moderate)
5-10 Ring Kip Swings
3-5 Tempo Ring Dip (2-3 second down and controlled up)
A) 5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
Metcon- 5 sets
250m Run
10 Shoulder to Overhead (115/80)
4 Ring Muscle Ups (4 low ring transitions)
-Rest :90 between sets-
Tuesday
Buy in – 2 min bike then
3 Sets
14 Barbell Back Rack Bulgarian Split Squat (7 each leg)
10 Ring Rows
10 Plank Up Downs (Go from High Plank to Low Plank one arm at a time)
then 2 sets of 10
Prone I, T, Ys
A) Seated Double Dumbbell Strict Press 5×5 @ 6.5-8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set
Metcon – 3 rounds:
12/10 Calorie Air Bike
9 Deadlifts (185/125)
6 Box Jump Overs (24/20)
-rest 3 minutes-
For time:
18 Box Jump Overs (24/20)
27 Deadlifts (185/125)
36/30 Calorie Air Bike
Wednesday
Buy in – 3 Rounds
1:00 Row (moderate)
15 Abmat Sit Up
10 Wall Ball (light)
Mobility – Pain Ball on shoulder
A) 2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Metcon – for time
40 Wall Balls (20/14)
20 GHD Sit Ups
40/32 Calorie Row
20 GHD Sit Ups
40 Wall Balls (20/14)
Thursday
Buy in – EA warm up
A1) Chin Ups x 10
A2) DB French Press x12
x3 sets
B1) Seated Banded Row x 10
B2) Seated Curls x 12
x 3 sets
C) DB Walking Lunge x20
x 4 sets
Friday
Buy in – 2 Sets
1:00 Row OR Bike (moderate)
10 Goblet Squats with KB or DB (moderate)
5 No Jump Burpee
15m KB Carry (start light and build in weight)
“Larry”
Partner Throwdown Friday!
Partner Larry
21-18-15-12-9-6-3
Synchro Front squats (115/75)
Synchro Bar-facing burpees
*200m Heavy KB Carry (one partner carrying at a time)
July 17, 2023
