Monday
Buy in – EA Warm up
A)3 Behind the Neck Barbell Strict Press + 3 Strict Press 5 sets @ 6-10/10 RPE
Metcon – 4 RFT
500m row
100ft double KB front rack carry (70/55)
Tuesday
Buy in – 2 Rounds
200m Jog / 10 Hip Flow with extension and lunge / 10 Front Rack Pulses / 25ft high knees, butt kicks and toe touches
Mobility – Seated Thoracic Rotations
A) Pause Front Squats
2×3 @6-6.5/10
1×2 @7.5/10
3×1@8-10/10
Metcon –
8x100m Sprints (rest walk on the way back)
Wednesday
Buy in – 3 Sets
10 Double Kettlebell Front Rack Hold Lateral Box Step Overs (5 each leg)
10 Barbell Good Mornings (go heavier than last week)
20 Straight Arm Banded Rotational Twists (10 each side)
A) 3 Sumo Deadlifts + 3 Deadlifts – 5 sets @ 8-9.5/10 RPE
*3 Max Vertical Jump after each set
Metcon- AMRAP 10 Minutes
5 Strict Pull-ups (RX+ 3-5 L-Sit pull ups)
50 Ft Reverse Bear Crawl (Rx+ 25ft Handstand Walk)
Thursday
Buy in – 2 Sets
1:00 Bike (moderate)
10 Single Arm Strict High Pull + Press (moderate, each arm)
10 Double Dumbbell Front Raise w/Palms Up
A) 5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
*5 Chin Up after each set.
Metcon – 6 Rounds
30/24 cal Bike
20 Dumbbell Alt Hang Clean and Jerks (40/25)
15 Push Ups
Friday
Buy in – 3 Sets
1:00 Row (moderate)
10 Single Arm Kettlebell Thruster (moderate, each arm)
25 Lateral Line Hop
-Then-
Warm Up to Thruster weight
Metcon – Partner Throwdown Friday!
2 sets:
300m Row (each, at the same time)
30 Thrusters (95/65) (split as needed)
200 Double Unders (split as needed)
30 Thrusters (95/65) (split as needed)
300m Row (each, at the same time)
-Rest 5 minutes between sets-
Core buy out –
40 GHD Sit Ups
30 V-Ups [Games standards if possible)
20 Strict Toes To Bar [place a box by heels so you stop swing]
June 5, 2023
