Monday
Buy in – EA Warm up
A) 10 Sets
3 Back Squat @75% 1RM Back Squat (OR RPE 7.5/10)
*Rest 2 minutes between sets.
Metcon –
For Time:
27-21-15-9
Front Squat (95/65)
Box Jump (24/20)
Tuesday
Buy in – 3 Rounds
1 min Bike / 10 Sit ups / 5 Box HSPU or 3 Negatives on wall
A) Push Jerk – 5 x 1 @ 9+/10 RPE
B) Bench Press clusters – 4.4.4 x 3 sets
rest 30 sec between 4s and 3 min between sets
Metcon – 15 min AMRAP
20/16 cal Bike
20 GHD sit ups (30 Abmat Situps)
10 Strict HSPU
Wednesday
Buy in – 2 Sets
1 min Ski or Row / 50ft Single Arm Farmers Carry / 10 Hanging Scap Retractions / 5 Kipping Pull Ups / 5 Box Dips
Metcon – 2 sets
100ft DB Farmers Carry (2×50/35) Rx+ 70/50
7 Bar Muscle ups
100ft DB FC
7 BMU
100ft DB FC
7 BMU
100ft DB FC
rest 2 min between sets
A) Sumo Deadlift – Build to a Heavy 3 for the day
Thursday
Buy in – 2 Sets
10 Buprees / 5 each with PVC – Shrug, High Pull, Jump Outs, Power Snatch, Overhead Squat / 10 Hip Flow to Lunge
Mobility – Banded Front Rack
A) Tempo Front Squats – 5 x 5 building to @8.5/10 by last set
tempo @ 24X2
Metcon – 12 min AMRAP
3 Squat Snatch (95/65)
6 Over Head Squat (95/65)
9 Bar Facing Burpees
Buy out – Shoulder Health 2-3 sets
12-15 Seated DB External Rotations each side
12-15 Banded Face Pulls with External Rotations
:20-:30 KB Waiter Holds each side
rest 60 secs between sets
Friday
Buy in – EA Warm up
A) 4 sets of 4 Elevator Strict Press @ 8.5+/10 RPE
1 elevator strict press is – press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders and repeat
B) BB Bent Over Row – 4 x 10 @7/10 RPE
Metcon – 20 min AMRAP – alternating rounds
200 m Run
21 KBS ( 53/35)
12 T2B
if smokey can changed to an ERG
