Monday
Buy in – EA Warm up
a)Tempo Back Squat x1 + Back Squat x5 – 5 sets @ 6-8/10 RPE
Metcon – for time
Grace 30 C+J
Tuesday
Buy in – 3 Rounds
6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 Double DB OH Lunge (3 each leg)
5 Strict High Hang Muscle Snatch + 5 Slow OH Squat (empty bar)
A) Snatch – Technique Work 5×3 @ 6,6.5,6,6.5,6/10
Metcon – 3 sets – 3 min AMRAP – 1 min Rest
10 Pull up to T2b
10 Pistols (5 on one leg then 5 on the other)
Max reps Burpee Box Jump Overs
Wednesday
Buy in – 3 Sets
200m Jog or Ski
10 Double Dumbbell Bulgarian Split Squat (5 each leg)
10 Slow Eccentric Single Arm DB Row (5 each arm)
10 4”in Deficit Push Ups
A) 5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
Metcon – for time
100/80 cal Bike
12 Devil Press (40/25)
1500m run
12 Devil Press
1000m Ski
12 Devil Press
30 min cap
Thursday
Buy in – 3 Sets:
50ft Hanging Banded Kettlebell Overhead Walk (Perform 1 OHS every 10 ft)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 1 Press every 10 FT
5 Light Plate YTWAs (5 reps each position)
A)1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
B) Clean and Jerk 6 sets of 2 at 6,6.5,7/10 x2
C) 1 Tempo Front Squat + 3 Front Squat 5 sets @ 6-7/10 RPE
*Tempo is 3 sec down, 3 sec hold
Friday
Buy in – 2 Sets
50 Single Unders
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
A) 5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
*10 Single Arm DB Bench (5+5) after each set
Partner Workout Friday
20 Min AMRAP
30 Cross Overs
30 Wall Balls
30 KBS
- Switch whenever you see fit
June 26, 2023
