Monday
Buy in – 3 Sets
1:00 Cardio (moderate)
12 Hanging Scap Retraction, 6 Kip to Swing, 3 Strict Pull Up
6 Overhead Squat with Empty Bar
6 Power Snatch with Empty Bar
A) Back Squat 2-4-6-8-10 (heavier than last week)
*These will be ascending reps AND ascending weight.
**In between sets, perform 5 Seated Box Jump.
Metcon – 3 rounds
8 Overhead Squats (95/65)
20 Pull Ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
20 Wall Balls (20/14)
8 min time cap on each set
Tuesday
Buy in – 3 Sets
1:00 Bike (moderate)
10-20 Shrugs in Handstand Hold
5 Single Arm Dumbbell Press (each side) (moderate)
A) 3-4 Rounds
10 Barbell Bench Press @ RPE 7-8
-rest 1 minute-
10 Seated Tricep DB French Press @ RPE 7
-rest 2 minutes-
-then-
3-4 Rounds
10 DB Incline Bench Press @ RPE 7-8
-rest 1 minute-
12 Incline Bench DB Chest Fly @ RPE 7
-rest 1-2 minutes-
Metcon – For time
30/24 Calorie Bike
16 Handstand Push Ups
300m Run
20/16 Calorie Bike
12 Handstand Push ups
200m Run
10/8 Calorie Bike
8 Handstand Push ups
100m Run
5/4 Calorie Bike
4 Handstand Push ups
50m Run
Wednesday
Buy in – EA Warm up
Metcon – AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Lateral Burpee Over Bar
A) Deadlift 3×10 @RPE 6-7
-rest 2:00-2:30 between sets-
B)3 sets:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip
-rest 2:00-2:30 between sets-
Thursday
Buy in – 2 Rounds
1:00 Cardio (moderate) (your choice)
20 Alt. Leg V-Up
10 Kip to Swing
10 Front Squat (45/35)
10 Press (45/35)
25 Single Under
A) Pause Front Squat – 4×2 @50-60% 5 second pause
Metcon – AMRAP 12 Minutes
10 Toes to bar
40 Thrusters (45/35)
50 double unders
Buy out – 100 Russian Twists
Friday
Buy in – 3 Rounds
50 Ft Bear Crawl
50 Foot Crab Walk
20 Banded Pull Aparts
10 / arm Bottoms up KB Press
Mobility – Front Rack Rockers and T-Spine Opener
A) Strict Press – 4×10 @ 6-7/10 RPE
rest 2-2:30 BTW sets
Metcon – 8 RFT With Partner
10 Synchro Box Jumps
10 Syncro KB Snatch 5 per arm
15 Synchro Push Ups
5 Shuttle Sprints (together)
-Rest 2 minutes b/t sets-
March 20, 2023
