Monday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Hanging Scap Retractions
5 Kip to Swing
5 Box Jump
5 Box Get Over
A) 5 Sets
3 Snatch Push Press + 3 Pause Overhead Squat
*Keep these light!
**Rest as needed between sets.
***3 second pause in the bottom of Overhead Squat
B) 5 Sets
3 High Hang Power Snatch @6-7/10 RPE
*5 Jump and Shrug w/Empty Barbell after each set.
**Pause for 3 seconds in the receive position.
***Rest as needed between sets
Metcon
3 Rounds
3 Bar Muscle Ups
6 Burpee Box Get Overs (48/40)
-rest 2 minutes-
2 Rounds
6 Bar Muscle Ups
12 Burpee Box Jump Overs (30/24)
-rest 2 minutes-
1 Round
12 Bar Muscle Ups
18 Burpee Box Jump Overs (24/20)
Tuesday
Buy in – 2 Sets
1:00 Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, moderate)
10 Single Arm Hang Clean and Press (each arm, moderate)
A) 5 Sets
3 Tempo Back Squat @5-7/10 RPE (Build in weight each set, but stick to the tempo)
*Rest as needed between sets.
-Then-
5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)
*Rest as needed between sets.
B) 3 Sets
5 Slow Clean Deadlift @8/10 RPE
*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
Metcon – 5 sets
12/10 Calorie Bike
12 Dumbbell Deadlifts (2×40/25)
9 Dumbbell Hang Cleans (2×40/25)
6 Dumbbell Shoulder To Overhead (2×40/25)
-rest 1:1 b/t sets-
Wednesday
Buy in- Row 2:00 easy
10 Wall Ball (light)
Row :30 easy
Row :30 moderate
10 Wall Ball (light)
Row :30 easy
Row :30 moderate/fast
10 Wall Ball (at workout weight)
Row :30 easy
Row :30 fast
10 Wall Ball (at workout weight)
Metcon – 5 sets:
Row 800m
-rest 2 minutes b/t sets-
-then-
5 sets:
24 Wall Balls (20/14)
-rest 1 minute b/t sets-
RX+ 1000m and 30 WB
Thursday
Buy in – EA warm up
A) 3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk
2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk
*Pause Push Jerk: Pause in the receive for 2 seconds
B) Accessory – 3 Sets
10 Hip Extensions
20 Walking Lunge
5 Single Leg Box Jump
Metcon – 30-20-10
KB Swing 52/35
Alternating Vup x2
Speed Skater
Friday
Buy in – 3 sets:
5 Shuttle Jog
3-5 Squat Cleans (start light and build in weight)
10 Sit ups
Partner Throwdown Friday!
10 Squat Cleans (135/95) synchro
60 Shuttle Runs (50ft) split
10 Squat Cleans (135/95) synchro
90 GHD Sit Ups split
10 Squat Cleans (135/95) synchro
RX+ 165/115
A) 3 Pause Front Squat @55% 1RM Front Squat
3 Pause Front Squat @60% 1RM Front Squat
3 Pause Front Squat @65% 1RM Front Squat
3 Pause Front Squat @70% 1RM Front Squat
3 Pause Front Squat @70+% 1RM Front Squat
*Pause for 2 seconds in the bottom.
**Rest as needed between sets.
March 24, 2025
