Monday
Closed
Tuesday
Buy in – 2 Sets
1:00 Row OR Ski (moderate)
50 Single Unders
10 Hanging Scap Retraction
5 Ring Rows
5 Abmat Sit Up
A) 3 Bench Press @ 6/10 RPE
2 Bench Press @ 7/10 RPE
1 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
Metcon – 2 Sets:
AMRAP 8 Minutes
30 Crossovers
6 Strict Pull ups
15 GHD Sit Ups (25 Abmat Sit ups)
-rest 4 minutes b/t sets-
Wednesday
Buy in – 2 Rounds
1 min Bike / 30 sec HS Hold / 10 Alternating SLRDL w/KB / 10 HS Weight Transfers / 5 Slow Light deadlifts
A) 3 Deadlift @ 6/10 RPE
2 Deadlift @ 7/10 RPE
1 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
Metcon – 3-4 Sets:
500m Air Bike
50ft Handstand Walk
500m Air Bike
-rest 1:1 b/t sets-
Thursday
Buy in – EA Warm up
A) 3 Back Squat @ 6/10 RPE
2 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
Metcon –
1500m Row Warm Up
-then-
25-15-5
Back Squat (115/80)
Bar Facing Burpee
-200m Run after each set of Bar Facing Burpees-
-then-
750m Row Cool Down
Friday
Buy in – 2 Rounds
2 Sets:
1 min Jumping Jacks
10 hanging scap retractions, 5 kip to swing
5 Box jump with step down
3 Single arm dumbbell hang cleans (moderate) (each arm)
3 Single arm dumbbell push jerks (moderate) (each arm)
A) 5 Seated Strict Press @ 6/10 RPE
5 Seated Strict Press @ 6.5/10 RPE
3 Seated Strict Press @ 7/10 RPE
3 Seated Strict Press @ 7.5/10 RPE
1 Seated Strict Press @ 8/10 RPE
1 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 10/10 RPE
Metcon –
FULL SEND FRIDAY with a partner! Break up as needed
4 Rounds
10 Double Dumbbell Hang Cleans (2×50/35)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-
4 Rounds
10 Double Dumbbell Push Jerks (2×50/35)
10 Toes to bar
5 Shuttle Sprints (50ft)
-rest until minute 16-
4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2×50/35)
5 Bar Muscle Ups
10 Box Jumps (24/20)
