Monday – Closed
Tuesday
Buy In – 2:00 Jog
-Into-
2-3 Sets
10 Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat
Metcon – 3 Sets:
800m Run (with vest)
-rest 2:00 b/t sets-
3 Sets (with vest):
20 Pull Ups
40 Push Ups
60 Air Squats
-rest 3:00 b/t sets-
Wednesday
Buy in- 2 Rounds
1:00 Row OR Ski (easy-moderate)
:20 Side Plank (each side)
10 Banded Good Morning
:20 Handstand Hold
then hip flows and Cossack Squat
A) 5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 70% for the first set of 5 and then continue to build in weight.. Work up to 85-85+% for the last two sets of 3 reps.
**Rest as needed between sets.
Metcon- 6 sets
AMRAP 2:00
12 GHD Sit Ups
12 Deadlift (225/155)
Max Distance Handstand Walk
-rest 1:00 b/t sets-
Thursday
Buy in – EA Warm up
A) Power Snatch – Build to a Heavy 3
B) Power Clean – Build to a Heavy 3
Metcon – 2 Sets:
250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
250m Row
-rest 5:00 b/t sets-
Friday
Buy in – 2 Rounds
200m Run / 20 Plank Shoulder Taps / 20 Mountain Climbers / 10 Each Side Clam Shells / 10 Deadbugs
A) Bench Press Build to a Heavy 3
B) Strict Pull up Build to a heavy 3 in 3-5 sets
Partner Throwdown Friday
12 Minute AMRAP
15 Syncro KBS
30 Alternating Burpees (high five to switch each time to make sure you are standing before your partner goes)
