July 5th to 11th programming


Buy in – EA Warm up

A) Pause OHS 3-3-2-2-1-1

between sets 45sec double DB OH Hold

rest 60-90

Metcon – 10 Rounds for time

200m Run (if the smoke doesn’t clear up for your session we will stay inside and use the rowers/bikes/skiers)

12 T2B

15 min cap


Buy in 2 Rounds
1 Minute Cardio (your choice) (easy to moderate)
10 Goblet Squats Dumbbell or Kettlebell (light)
10 single arm Dumbbell or Kettlebell press (light/moderate) (each side)
30 sec Supinated hang
10 alternating v ups

10 Push ups

Metcon – For time

100 WB

50 Alternating V-Snaps

25 Strict HSPU

A) Bench Press – Build to a heavy 5

B) Bench Press EMOM x5 min x5 reps at 80% of (A)


Buy in – 2 Rounds

1 Minute Bike (start easy and build intensity each round)
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitecase deadlifts (each side) (moderate)

Metcon – For time

10-9-8-7-6-5-4-3-2-1 Burpee DB Deadlifts (2×50/35)

12/10 cal Bike after each set

  • This is meant to be done on the bike if not enough then use skierg

A) Power Clean – Build to a heavy 5 TNG once you find this then find a heavy 3 NO TNG


Warm up – 2 Rounds

50 Jumping Jacks / 10 Cossack Squat (pause each side) / 1 min hip opener each side / 1 min Standing splits

A) Back Squat 5×5 building

between each set 75-100 Single Unders as fast as possible

then rest 60-90 seconds

B) DB Curls 4×15-20 (light to moderate) controlled

rest 90 seconds between sets

C) Alternating DB Bent over row 4×20 (10 each arm)

rest 60 seconds


Buy in – 2 Rounds

15/12 Calorie Row
10 hanging scap retractions, 6 kip swings
10 V Ups, 10 Alternating V Ups
5 Lateral Box Step Ups (each Side), 5 air squats, 5 pistols to a low box (each side)
6 single arm dumbbell push press (each side)

A) Deadlift – 10-8-6-4-2 building

10 jump squats between each round

Metcon – For time

60 Pull-ups

50 Situps

40 Alternating Pistols

30 cal row

20 Single Arm DB Push Press (heavy!!!)

15 min cap


Pick your poison!!

July 5, 2021