Monday
Buy in – EA Warm up
A) Strict Press – Build to a Heavy 2
Metcon – “Grover”
5 Push Ups
10 Walking Lunges
15 Sit Ups
Tuesday
Buy in – 2 Sets:
20/16 Calorie Bike (Moderate)
10 KB Goblet Thruster (moderate)
5 Single Arm KB RDLs (moderate)
5 Inchworms to Box Step Up
30 Single Unders
-then build to squat clean thruster weight-
Metcon –
7 sets:
3 Squat Clean Thrusters (135/90)
5 Burpee Box Jump Overs (24/20)
15 Crossover Single Unders
-Rest 30 seconds b/t sets-
-Rest 2 min between sets 3/4-
A) 10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed
Wednesday
Buy in – 2 Rounds
1:00 Row (moderate)
5 No Jump Burpee
15 Banded Good Morning
-Then-
Warm Up to workout second workout weight
Metcon –
3 Rounds
12 Deadlifts (185/125)
12 Bar Facing Burpees
-rest 1:1-
3 Rounds
9 Deadlifts (205/145)
12 Bar Facing Burpees
-rest 1:1-
3 Rounds
6 Deadlifts (225/155)
12 Bar Facing Burpees
A) 3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
Thursday
Buy in – 2 Rounds
16 Cossack Squats / 10 Per Arm seated External Rotations / 20 KB Side Bends / 30 Sec Squat Hold / 10 Scap only Pull ups
A) Back Squat – 30 second hold – 3 Reps one every 10 seconds – 5 sets between 70-80%
Partner Throwdown Thursday
15 Minute AMRAP
15 Syncro KBS
30 Alternating Box Step Overs
45 Pull Ups – Split as Desired
