Monday
Buy in – 3 Sets
1:00 Bike (easy-moderate)
10 Dumbbell Deadlifts (light-moderate) (go up in weight each set)
10 deadbugs (5 each side)
10 bird dogs (5 each side)
Metcon – AMRAP 8 Minutes
4 rounds
16/13 Calorie Bike
:30 Second Farmers Hold (2×70/50)
-in remainder of 8 minutes-
Max Rep Deadlifts (275/185)
A) 3 sets
14 Reverse Step Ups (7 each side)
10 Dumbbell Reverse Flies with 1 sec pause at the top of each rep
5 x 1 OHS + 1 Sots Press (light)
Buy out – 2 min Frog Stretch
Tuesday
Buy in – EA Warm up
A) 4 sets – 7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
B) 4 sets – 14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
Metcon – for time
35 Wall Ball (20/14)
35 Box Jump overs (24/20)
35 Wall Ball (20/14)
35 GHD Sit Ups
35 Wall Ball (20/14)
7 Rope Climbs
Wednesday
Buy in – 2 Rounds
20 Air Squats / 10 Front Rack Rockers / 10 Banded Clamshells each side / 200m Run
Mobility – Front Rack Smash
A) 2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
*Tempo is 3 seconds down and 2 second pause at the bottom of each 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 @ 85-90% 1RM Front Squat
Min 5: 1 Front Squat @ 85-90% 1RM Front Squat
Metcon –
4x400m Run
rest 2-3 minutes
Thursday
Buy in – 2 Rounds
20 Wide Grip Barbell Curls
0:30 – 0:45 Ring Support (perform 1 dip every 10 Sec)
15-20 Ring Rows
A) 4 working sets – 10 Dumbbell Incline Bench Press @ 8/10 RPE + 5-8 Strict Pull Ups
*Rest 90-120 Seconds between sets
Metcon –
AMRAP 4 Minutes
6 Dumbbell Strict Press (2×35/25)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2x/35/25)
2 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2×35/25)
1 Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (35/25)
8 Hand Release Push-ups
Friday
Buy in – 2 Rounds
200m Run / 15 Russian KBS / 5 Box Get Overs (high) / 50 Ft light Sled Push / 10 PVC Snatch Balances / 5 Squat Jumps
A)8 Minutes (Every minute on the minute)
1 Snatch Balance @ 65-73% 1 RM Snatch Balance
B) 8 Minutes (Every minute on the minute)
1 Back Squat @ 60-95% 1RM Back Squat
Partner Throwdown Friday!
3 rounds
200m Run (together)
16 Cleans (split reps) (155/105)
16 Burpee Box Get Overs (48) (split – following each other rep after rep)
100ft sled Push (moderate weight split distance)
July 29, 2024
