Monday
Buy in – 2 Sets
1:00 Bike Erg (moderate)
5 Box Jump w/Step Down (increase height each set)
10 Hanging Scap Retractions
5 Kip Swing
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
A) 4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition
Metcon – 5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks
Tuesday
Buy in – 3 Sets
1:00 Row
10 Lateral Box Step Up (each leg)
10 Step Back Lunge (each leg)
A) 10 Back Rack Barbell Step Ups + 8 Good Morning @ 7.5/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 8/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 8.5/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 9/10 RPE
*Back Rack Barbell Step Up 5 each leg
Metcon – 6 sets
35 Double Unders
Odd sets: 10 Clean and Jerks (75/55)
Even Sets: 10 Power Snatches (75/55)
10 Bar Facing Burpees
-Rest 1:00 between sets-
Wednesday
Buy in – 12 minutes moving through
1:00 Ski or Row (moderate)
5 Single Arm Dumbbell Front Squat (each arm, moderate)
5 Single Arm Dumbbell Press (each arm, moderate)
2 Single Arm Dumbbell Squat Clean (each arm, moderate)
2 Single Arm Dumbbell Thruster (each arm, moderate)
Mobility – 2 min Hip 90s + 1 min Lying Side Rotation Each Side
Metcon –
3 sets:
10/8 Calorie Ski (OR Row)
7 Dumbbell Front Squats (2×50/35)
10/8 Calorie Ski (OR Row)
5 Dumbbell Push Press (2×50/35)
10/8 Calorie Ski (OR Row)
3 Dumbbell Thrusters (2×50/35)
10/8 Calorie Ski (OR Row)
1 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 8 before starting the next set-
6 min cap each set
A) Push Press Build To a Heavy 3
Thursday
Buy in – EA Warm up
30 min EMOM – easy pace if doing Open tomorrow
20-30 Alternating V ups
45 second Shuttle Sprints
30-40 sec Plank up downs
20-30 Hurdle Steps
20 Light Russian KBS
Rest
Buy out – Coach Lead Stretch
Friday
Buy in –
Increasing Heart Rate
3 minute Easy Air Bike
2 minute Easy Ski (OR Row)
-into-
2 Rounds
5 Lateral Box Step Ups (each side)
:15 active hang
10 Hanging scap retractions
10 squat + thoracic rotation
5 Kip to Swings + + 2 Strict Pull Ups
10 Groiners + Thoracic Rotation
-into-
2 Rounds
2-4 Chest to Bar Pul Ups
5 Front Squats
4 Strict Press
3 Thrusters
*All with empty barbell
-into-
1 Round
20 second air bike (fast)
5-8 chest to bar pull ups
5-8 thrusters (95/65)
-rest 30 seconds-
1 Round
20 second air bike (fast)
2-4 bar muscle ups
2-4 thrusters (135/95)
-rest 30 seconds-
24.3!!!!
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb
♂ 95, 135 lb
March 10, 2024
