Monday
Buy in – 3 Sets
1:00 Jog
:20 Active Bar Hang
10 Kip to Swing
10 Abmat Sit Up
A) Back Squat – 5×3 @ 8/10 RPE
Metcon – 3 rounds
300m Run
15 Toes to Bar
15 V Ups
Tuesday
Buy in – 3 Sets
10 Single Leg Kettlebell Deadlift (5 each leg)
10 Alternating Kettlebell Gorilla Rows (5 each arm)
10 Single Leg Step Downs (5 each leg)
A) Strict Press – 5×3 @6-7.5/10 RPE
Metcon –
3 rounds
6 Burpee Box Jump Overs (30/24)
8 Power Snatches (115/80)
-at 8:00-
2 rounds
12 Burpee Box Jump Overs (24/20)
16 Power Snatches (75/55)
*6 minute time cap
Buy out – Accumulate 3 min Low plank
Wednesday
Buy in – 2 Rounds
50 Skips
Snatch grip – 5 Shrugs / 5 High Pulls / 5 Muscle Snatch / 5 BTN Push Press
Clean Grip – 5 Shrugs / 5 High Pulls / 5 Muscle Cleans / 5 Dips / 5 Push Jerks
Mobility – Lat and Pec
A) Power Snatch 5×3 @7/10 RPE
B) Power Clean x2 + Push Jerk x1 6 sets @6.5-7.5/10
If time buy out –
Cross Over Practice + HS Walk Practice
Thursday
Buy in – 2 Sets
50ft PVC Hanging Banded Kettlebell Overhead Walk
50ft 90 Degree Single Arm Kettlebell Bottoms Up Carry
5 Floor Y, T, W, A
A) Front Squat 5×3 @ 7/10 RPE
Metcon – AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (40s/20s)
25/20 Calorie Row
40 Dumbbell Front Squats (40s/20s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (40s/20s)
Friday
Buy in – 3 Rounds
5 Dumbbell Single Arm Split Jerks Right Arm/Left Leg in front + 5 Dumbbell Single Arm Split Jerks Left Arm/Right Leg in Front
10 Single Arm Suitcase Carry Hold Heel Elevated Squat (5 on each arm)
:30 Single Arm DB Flutter Kicks (each arm)
A) Bench Press 2×3 @6/10 3×3 @7/10 RPE
Metcon – Partner Throwdown Friday!
3 rounds
32/26 Cal Air Bike
120ft Sled Push (2×45+1×25/1×45+1×25)
6 Rope Climbs
*Split all reps as desired
