Monday
Buy in – EA warm up
A) 10 MIn EMOM
3 Back Squats – Build to 80- 85%
Metcon – 5 Sets:
40 Double Unders
4 Ring Muscle Ups or 12 Strict pull ups
-rest 1 minute b/t sets-
Tuesday
Buy in – Keep it light
3 Sets
10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
5 Single Arm Kettlebell Clean and Push Press (each side)
10 Seated Straddle-legged Double Dumbbell Shoulder Press
A) 3 Sets
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
B) Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
-Then-
2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)
Metcon – 2 sets:
2 Rounds
5 Power Clean (115/80)
2 Wall Walk
-after the 2nd round-
12/10 Calorie Bike
-rest 2 minutes b/t sets-
-then
2 sets:
2 Rounds
5 Thruster (95/65)
8 Toes to Bar
-after the 2nd round-
12/10 Calorie Bike
-rest 2 minutes b/t sets-
Wednesday
Buy in – 2 Sets
1:00 Jog / 5 Burpees / :30 Row / 5 Lateral Jump Over Rower / 10 Empty Bar Strict Press / 20 Banded Pull Aparts
A) Take 10 minutes to establish a heavy single Strict Press.
-Then-
2 Sets
3 Strict Press @80-85% of established heavy single
Metcon – 6 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 2 min between sets-
Thursday
Buy in – EA Warm Up
A) 4x 10 Light Zombie Squat
B) 4×5 each arm – Light Tempo DB Row
Metcon – 20 Min EMOM
40 Sec Skipping (doubles or cross overs)
40 Sec Bike
40 Sec Mountain Climber Controlled
40 Sec Ski
rest
Buy out – Coach Led Stretch
Friday
Buy in – Aerobic Warm Up
3 rounds
1:30 Ski OR Row (easy to moderate)
1:30 Echo Bike (easy to moderate)
Pre Mobility
1 minute Banded Pigeon Pose (each side)
2×10 Banded lat Pull Down (each side)
2×12 Banded Thoracic Opener (each side)
Movement Prep/Activation and Increasing Heart Rate-
3-4 Rounds
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups
30 Single Unders
6-10 Thrusters (start with empy bar and add weight each set)
0:20 Echo Bike (Fast)
Workout Prep
1 Set (at workout pace):
3 Pull Ups
3 Thrusters (at Workout Weight 1)
2 Chest to Bar Pull Ups
2 Thrusters (at Workout Weight 2)
1 Bar Muscle Ups
1 Thruster (at Workout Weight 3)
Open 25.2
For time:
- 21 pull-ups
- 42 double-unders
- 21 thrusters (weight 1)
- 18 chest-to-bar pull-ups
- 36 double-unders
- 18 thrusters (weight 2)
- 15 bar muscle-ups
- 30 double-unders
- 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
March 3, 2025
