Monday
Closed
Tuesday
Buy in – EA Warm up
A) 2 sets- 2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch
3 sets – 2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch
B) 5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets
C) 5 Sets
3 Front Squat @81-86% 1RM Front Squat
*Rest as needed between sets
Wednesday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) Take 10-12 minutes to establish a heavy set of 3 Push Jerk.
-Then, rest 3 minutes before starting next part-
20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-
*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE
B) 4 Sets
4 Weighted Chin Up
8 Barbell Bicep Curl
-rest 1:30-2:00 minutes between sets
Metcon – AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups
Thursday
Buy in – 2 Rounds
:45 Row (moderate)
5 Single Arm Kettlebell Thruster (each arm, light)
:45 Ski Erg (moderate)
5 Inchworm w/Push Up
30 Plate Hops
A) 4 Minutes (Every minute on the minute)
10 Deadlift @7-7.5/10 RPE
4 Minutes (Every minute on the minute)
5 Deadlift @8-9/10 RPE
Metcon – 4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-
4 sets
In a 2 minute window
20/16 Calorie Ski Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes b/t sets-
Friday
Buy in – 10:00 moving through:
1:00 Ski (OR Row (easy-moderate)
15 Banded Good Morning
5 Inchworm
5 Step ups
Partner Workout
2 Sets
AMRAP 12 Minutes
100/70 Calorie Ski Erg (OR Row)
80 Power Clean (115/80)
*Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement
-In time remaining-
Max Rounds:
6 Box Jumps (24/20)
9 Shoulder to Overhead (115/80)
-rest 6 minutes between sets-
*For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done
A) 10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @6.5/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7.5/10 RPE
6 Dumbbell Bench Press + 6 Dumbbell Piston Bench Press @8.5/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @8/10 RPE
10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @7/10 RPE
November 12, 2024
