Monday
Buy in – 2 Sets
1:00 Row (moderate)
5 No Jump Burpee
10 Single Arm Russian Kettlebell Swing (each arm, alternating, moderate)
5 Single Arm Kettlebell Swings (each arm, light, alternating)
Metcon – 8 Sets:
10 Hang Dumbbell Snatch (50/35)
10 Bar Facing Burpee
12/9 Cal Row
-Rest 45sec b/t sets-
-Rest 3min between sets 4 & 5
A) 1 Front Squat @ 65-75% 1 RM Front Squat
1 Front Squat @ 75-85% 1 RM Front Squat
1 Front Squat @ 85-90% 1 RM Front Squat
1 Front Squat @ 90-95+% 1 RM Front Squat
Tuesday
Buy in – 2 Sets
:30 Ski (moderate)
15 Banded Good Morning
10 Abmat Sit Up
:30 Row (moderate)
5 Single Arm Kettlebell Front Squat (each arm, light)
Metcon-
4 sets:
10 Barbell Power Clean (135/95)
15 GHD Sit Ups or 25 Abmat Sit ups
24/18 Calorie Ski
-rest 1:1 b/t sets-
-straight into-
4 sets:
10 Double Dumbbell Deadlifts (2×65/45)
15 Toes to Bar
24/18 Calorie Row
-rest 1:1 b/t sets-
Wednesday
Buy in – EA Warm up
A) 1 Push Press @ 65-75% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95+% 1 RM Push Press
Metcon –
4 Rounds
9 Ring Rows
12 Shuttle Runs (50ft)
15 Strict Handstand Push Ups
18 Pistols
18 min Cap
Thursday
Buy in – 2 Rounds
20 Light Russian KBS / 10 PVC OHS / 10 Split Step Outs / 30 Sec Supinated Hang / 10 Seated T-Spine Rotations
Mobility – Banded Front Rack
A) Split Jerk Build to a Heavy Double
Metcon – 3 Rounds for time
21 KBS
15 OHS 95/65
9 Strict Chin Ups
Friday
Buy in –
2:00 Row (easy)
-Into-
Burgener Warm Up Clean
-Into-
2-3 Sets
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
-Then-
Warm Up to Squat Clean weight w/1 Half Wall Walk after each set
Metcon –
1-2-3-4-5-6-7-8
Squat Cleans (155/105)
1-2-3-4-5-5-5-5
Wall Walks
A) 1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
March 18, 2024
