Monday
Buy in – 3 Rounds
8 Single Arm KB Front Squats (each arm) / 1 min High plank / 8 Glute Bridge Dual KB Alternating Floor Press
A) Push Press – Build to 2RM
drop sets at 90+85%
Metcon – 3 sets
5 Power Cleans (135/95)
35 Double Unders
3 Wall Walks
35 Double Unders
5 Power Cleans (135/95)
rest 1:1
Tuesday
Buy in – 2 Rounds
15 Cal Row / 8 Spiderman Lunge Stretch per side / 8 Cossack Squats with pause / 8 BB Back Squats
A) Back Squat – Build to a 2RM
drop sets at 90+85%
Metcon – 1 set every 3 min x6
12/10 cal Row
odd sets 12 Power Snatch 95/65
even sets 12 Burpees over Rower
*2 min time cap each set
Wednesday
Buy in – EA Warm up
A) Back Squat – Build to a 2RM then drop sets
if you squatted Tuesday then Split jerk
Metcon – 8 Min AMRAP
12 T2B
18 DB OH Lunge (9 each arm)
Buy out – 50 empty bar Bent over row then 2 min Split
Thursday
Buy in – 3 Rounds
60 sec wall sit / 10 Around the worlds / 10 Lateral Box Step ups each side
A) Double DB Rear Foot Elevated Split Squat 4×10/leg *moderate load
B) Russian KBS 10×10 heavy *1 min rest between sets
C) BB Romanian Deadlift 4×10 *moderate
Core Buyout – 3 Rounds
30 Gymnastics Crunches
30 Plank Up downs
Friday
Buy in – 2 Rounds
60 Jumping Jacks / 10 Push Ups / 20 Banded Clamshells each side
Mobility – Pain Ball on shoulder
A) Bench Press Build to a 2RM
then drop sets at 90+85%
B) Strict Pull up – 4×8-12
Metcon – 2 Rounds
500/425m Row
30 Alternating Pistols
(Can sub 50 air squats for pistols)
Saturday
Pick your day!
November 15, 2021
