Monday
Buy in – EA Warm up
A) Back squat 5×5 @80%
Metcon – 10 min AMRAP
Goblet Squat
Push ups
1:1,2:2,3:3……
Tuesday
Buy in – 3 Rounds
1 min Row / 10 Single Arm DB High Pull / 10 Single Arm DB Press / 10 Single Arm DB Swing
A) Push Press – Build to a heavy 8
Metcon – 6 Rounds 1 every 3 min
450/400m row
Even sets 10 DB Snatch
Odd sets 10 DB Clean and Jerks
DB heavier than your usual
Wednesday
Buy in – 2 Rounds
40 skips / 10 Push ups / 10 Vsnaps / 10 Empty bar Good morning / 30 Plank Shoulder Taps
Mobility – hand in high band
A1) DB Bench Press x5 (heavy)
A2) Deadlift x5 (moderate TNG)
rest 90 x5-6 sets
Metcon – 3 Rounds
40 Double Unders
12 T2B
40 Double Unders
8 Strict HSPU
40 Double Unders
rest 2 min between rounds
Thursday
Buy in – 2 Rounds
10 per arm SA DB Thruster / 5 Strict Pull ups / 5 PVC Tall Jerks / 10 Split Jerk Step outs / 10 Cossack Squat + Plate Press
Mobility – Banded Super Front Rack
A) Split Jerk – Build to a Heavy 3 in 5 sets
Metcon – 3 sets
20 Pull ups (Rx+ C2B)
20 Thrusters (95/65)
rest 3 min
4 min cap per set
Friday
Buy in – 3 Rounds
40 Jumping Jacks / 5 YTWAs / 20 Deadbug (banded uperbody) / 5 Pause Empty Bar Front Squat
A) Front Squat – Build to a Heavy Single in 5-7 Sets
B) BB Upright Row 3×10
Metcon – 8 Min AMRAP
10 Single Dumbbell Box Step over
10 Box Jumps
3 Wall Walks
February 14, 2022
