Monday
Buy in – 2 Rounds
1 min Bike / 10 Bootstrap Squats / 5 per side Lunge Thoracic Rotations / 5 No jump Burpees / 5 Box Jumps
A) 1 x 3 position Pause Back Squat @ 65-70%
1 x 3 position Pause Back Squat @ 70-75%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80+%
*Positions are Parallel, Just Below parallel, In the Hole
B) 5 Minutes (every minute on the minute)
1 Back Squat @ 85-85+% 1RM Back Squat
Metcon – 3 sets:
2 Rounds
7 Deadlifts (225/155)
7 Calorie Bike
7 Burpee Box Jump Overs (24/20)
7 Calorie Bike
-rest 2-3 min btw sets-
Tuesday
Buy in – EA Warm up
A) 5 sets – 1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-75+% 1RM Power Clean
B) 5 minutes (every minute on the minute)
1 Clean & Jerk @ 78-80% 1RM Clean & Jerk
Core – 3 sets, not for time:
25 GHD sit ups or 35 Medball Sit ups
0:60 Single Arm plank (0:30 each side)
20 Landmine Twist (10 each side)
Buy out – 2 Min split each direction
Wednesday
Buy in – 2 Rounds
200m Jog
10 Glute Bridge
10 Scorpion Stretch (each side)
:30 Plank
10 Kip Swing
A)3 Sets
5 Push Ups + 20 Shoulder Taps + 5 Push Ups
20 Single Arm Kettlebell Swings (10 each side)
30 Walking Lunge Steps
B) 3 working sets –
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
*2 Min rest between sets
Metcon – for time
7-14-21-28
Unbroken Kettlebell Swings (53/35)
28-21-14-7
Toes to Bar
*200m Run after each round
Thursday
Buy in – 3 Rounds
30 Second Hollow Hold / 30 Second Superman Hold / 10 BB Curl / 60 Jumping Jacks / 10 Speed Skater
A) 5 sets -30 Alternating Bicep Curl + 10-15 Box Dip
Metcon – 10 sets
1 min Row Fast
1 min Row Easy
Friday
Buy in – 2 Rounds
1:00 Cardio
50 Single Under
5 Banded Strict Pull Up
5 Hand Release Push Up
Partner Throwdown!
Partner Pump!
10 Rounds
Partner 1:
50 Double Unders
Partner 2:
7 Strict Pull Up
7 Deficit Push Ups (1×45/25)
*Partners both working at the same time and switch when both are done working. Each do 10 rounds
25 min cap
A) 10 Min EMOM –
1 Pause Jerk @ 60 – 88% 1 RM Jerk
*Pause in split for 3 seconds
July 22, 2024
