Monday
Buy in – 3 Sets
:30 Wall Sit Hold
:30 Goblet Squat Hold
10 Kettlebell Gorilla Row
10 Banded Glute Bridge Dumbbell Floor Press
A) 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
*3 Positions are Parallel, Just Below Parallel and In the Hole
B) 5 Minutes (Every minute on the minute)
1 Back Squat @ 80-85% 1RM Back Squat
Metcon – 3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
3 Burpee Box Jump Overs (24/20)
6 Dumbbell Snatch (50/35)
9 Calorie Row
-rest 3 minutes b/t sets-
Tuesday
Buy in – EA Warm up
A) 3 sets – 3 Muscle Cleans + 3 Strict Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5/10 RPE
B) 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk 2 @ 60-65% + 3 @ 70-75% 1RM Clean
Metcon – For Time
12/10 Calorie Bike
5 Bar Muscle Ups or 12 Pull Ups
Max Unbroken Wall Balls 20/14
-Rest 1 minute b/t sets-
*Continue to repeat the Triplet until you reach 100 Wall Balls
Time cap with rest 16 minutes
Wednesday
Buy in – 2 Sets
10 Perfect Push Ups
20 Single Arm Kettlebell Swings (10 each arm)
30 Weightless Walking Lunge (15 each leg)
A) Superset for 4
10 Double Dumbbell Bulgarian Split Squats @ 8-9/10 RPE (5 each leg)
14 Weightless Jumping Bulgarian Split Squats (7 each leg)
*Rest 2 minutes between sets
Metcon –
Part A
AMRAP 12 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Burpees
-Rest 3 Minutes-
Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Burpees from Part A
Thursday
Buy in – EA Warm up
A) Superset for 4 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets
Metcon –
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips
*Rest as needed in between sets
if you have to break up a set it’s 5 burpees
Friday
Buy in – 2 Rounds
2 min Skip / 20 Glute Bridge March / 20 Banded Pull Aparts / 20 Gymnastic Crunches
Mobility – Pain Ball on shoulders/Triceps
A) 2 Behind the Neck Pause @ 55-60% 1RM Jerk
2 Behind the Neck Pause @ 62-65% 1RM Jerk
2 Behind the Neck Pause @ 68-70% 1RM Jerk
2 Behind the Neck Pause @ 72-75% 1RM Jerk
2 Behind the Neck Pause @ 78-80% 1RM Jerk
2 Behind the Neck Pause @ 78-80% 1RM Jerk
2 Behind the Neck Pause @ 78-80% 1RM Jerk
*Pause in split for 3 seconds.
Partner Throwdown Friday
16 Min AMRAP
4 Thrusters (95/65)
8 T2B
32 Double undere
July 8, 2024
