Monday
Buy in – EA warm up
A)3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
B) 5 Strict Press @ 6/10 RPE
5 Strict Press @ 6.5/10 RPE
3 Strict Press @ 7/10 RPE
1 Strict Press @ 8/10 RPE
1 Strict Press @ 8.5/10 RPE
1 Strict Press @ 9/10 RPE
1 Strict Press @ 9.5/10 RPE
1 Strict Press @ 10/10 RPE
Tuesday
Buy in – 3 Sets
14 Double Kettlebell Front Rack Hold Lateral Box Step Overs (7 each leg)
10 Barbell Good Mornings (go heavier than last week)
20 Med Ball Rotational Throw (10 each side)
A) 3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Metcon – “Helen”
3 Rounds for time
400m run
21 KBS 53/35
15 Pull Ups
Wednesday
Buy in- 2 Rounds
1:00 Row (moderate)
5 No Jump Burpee
10 Lateral Jump Over Rower
5-10 Single Arm Dumbbell Overhead Squat (each side, light)
15 Russian Kettlebell Swing (moderate)
A) 5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE
Metcon – 4 sets (1 Set every 4 minutes)
18/14 Calorie Row
12 Burpee Over Rower
9 Dumbbell Squat Snatches (40/25)
Thursday
Buy in – 3 Rounds
30 air squats
20 Cossack squats
20 hip Flows
A) 1 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
10 Back Squat @ 10/10 RPE
Metcon- 2 Rounds For Time
15 Strict Handstand Push Ups
45 Hang Muscle Clean (65/45)
Friday
Buy in – 3 Sets
30 Penguin Taps
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)
10 Single Arm Dumbbell Row (5 each arm) (heavy)
A) 1 Clean Pull + 1 Clean + 1 Split Jerk 5 sets @ 7-8/10 RPE
Metcon with partner
In a 15 minute window
1k Partner Run
Max rounds in the time remaining:
3 Synchro Pull Ups
6 Synchro GHD Sit Ups or 10 Abmat sit ups
12 Synchro Wall Ball (20/14)
