Monday
Buy in – 3 Sets
100ft (50/50ft) Kettlebell Over Under Carry
14 Goblet Hold Cossack Squat (7 each leg)
30 Calf Raises
A) 1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
Metcon –
3 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
4 Wall Ball (20/14)
2 Handstand Push Up
1 Power Clean (185/125)
Tuesday
Buy in – 2 Rounds
1:00 cardio (easy) (your choice)
50 Single Under
10 Ring Kip to Swing
5 Banded Strict Ring Dip
5 No Jump Burpee
2 Box Get Over
Metcon – For Time
100 Double Unders
5 Ring Muscle Ups (10 low ring transitions)
15 Burpee Box Get Over (48/40)
5 Ring Muscle Ups (Free p low ring transitions)
100 Double Unders
A) 1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch
B) EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
Wednesday
Buy in – 2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Knees to Elbow
Then 2 sets of
10 Cat Cows and 10 Kneeling Thoracic Rotations
A) 3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7.5/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 8/10 RPE
B) 1 Behind the Neck Split Jerk @ 85% 1RM Split Jerk
1 Behind the Neck Split Jerk @ 85% 1RM Split Jerk
1 Behind the Neck Split Jerk @ 85% 1RM Split Jerk
1 Behind the Neck Split Jerk @ 85% 1RM Split Jerk
1 Behind the Neck Split Jerk @ 85% 1RM Split Jerk
Metcon – For Time:
AMRAP 1 Minute
7 Push Ups
AMRAP Toes to Bar in the time remaining until you get to 75 reps
-rest 1 minute b/t sets-
Thursday
Buy in – EA Warm up
A) In as few sets as possible, accumulate 35 Bench Press at 70-80%.
B) In as few sets as possible, accumulate 35 Back Squat at 70-80%.
Metcon –
AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (25/15)
19 Burpees
Friday
Buy in – Tabatas
Hollow Hold/ Plank/ Superman/ Side Plank
one each
A) Build to a Heavy 3 Deadlift
Partner Throwdown Friday
Partner Grover – 20 Min AMRAP
5 Push Ups
10 Walking Lunges
15 Sit ups
alternate rounds
June 17, 2024
