Monday
Buy in – EA warm up
Metcon –
15 Sit ups
10 DB Squat Snatch (50/35)
5 Wall Walks
Rest 1:1 x 6 Rounds
A) 3 Sets
12 Double Dumbbell Lateral Step Ups (6/leg)
10 Supinated Grip Barbell Row w/ a Pause at the top of each rep
Tuesday
Buy in – 3 Rounds
1:00 Row / 20 Hip Flows / 20 Bootstrap Squats / 10 Deadbugs
A) Back Squats –
10@60%
8@70%
6@75%
4@80%
Metcon- For time
25/15 cal Row
50ft Bear Crawl
25/15 cal Row
25 Box Jumps
25/15 cal Row
25 Db Cleans (40/25)
Wednesday
Buy in – 2 Rounds
50 Skips / 20 Prisoner Good Mornings / 10 TKE each side / 10 Russian KBS
Mobility – post hamstring stretch
A) Deadlift – 10-10-10-5-5-5-3-3-3
*building
Metcon – 10-1
Thrusters (95/65)
Double Unders (x5)
Thursday
Buy in – 3 Rounds
5 Single Arm DB Deadlifts + 4 Single Arm DB Swings + 3 Turkish Get Ups – Right arm then Left arm
3 Muscle cleans (a bit heavier then last week)
A) Clean and Jerk –
2 + 1 @ 70+75 %
1 + 1 @ 80%
2 + 1 @ 75+80%
1 + 1 @ 85%
Metcon – Pistol Progression
6 Rounds
30 Sec Wall Sit
60 Sec Max Pistols
60 Sec Rest
Friday
Buy in – 2 Rounds
200m Jog / 10 Slow Decent Push ups / 10 Scorpion / 10 Samson Lunge
A) Bench Press 5×3 @80%
Metcon – 14 Min Amrap
400m Run
20 Line Facing Burpees
(same thing as bar facing burpees but over a line on the floor)
July 3, 2022
