Monday
Buy in – EA Warm up
A) Bench Press – Build to a 3rm
then drop sets at 90+85%
Metcon – For Max Reps
4 min AMRAP
9 Burpees
21 OHS (75/50)
rest 4 min
4 min AMRAP
6 Burpees
15 OHS (95/65)
rest 4 min
4 min AMRAP
3 Burpees
9 OHS (115/75)
Tuesday
Warm up – 2 Rounds
20 Lateral Lunges / 10 Groiners / 10 Face Pulls / :45 sec plank
Mobility – Frog stretch
A) Back Squat – Build to 3rm
then drop sets at 90+85%
Metcon – For time
40/35-30/25-20/15-10/5 cal on row or ski
rest 1:1 btw sets
Wednesday
Buy in – 2 Rounds
1 min single Unders + 2 min Double Unders (or practice) / 10 Hip flow with Stretch / 5 Empty bar Push Jerks
Mobility – Lat on pole
A) Push Jerk – Build to a 3RM
then drop sets at 90+85%
Metcon – For time (.com)
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups
Thursday
Buy in – 2 Rounds
5 Clean Pulls / 5 Clean High Pulls / 5 Muscle Cleans / 5 Front Squats / 5 Squat Cleans
between rounds – banded super front rack and shoulder smash on pain ball
A) Power Clean + Hang Squat Clean – Build to a heavy in 5-6 sets
Metcon – 4 Rounds
50 Double Unders
12 Pull ups (Rx+ C2B)
8 Hang Power Cleans (155/105)
Friday
Buy in – 2 Rounds
1 min Row or ski / 5 Single Arm Suitcase DB Deadlift each arm / 5 Single Arm Hang DB Snatch each arm / 5 Inch worm to 2 step ups each leg
Metcon – 10 min AMRAP
3-6-9-12…… Devil Press (2x 50/35)
*10 Box Jump Overs 24/20 after each set of Devil Press (Rx+ clear the box)
Rest 5 min
5 Min AMRAP
3-6-9-12…..Burpee Box Jump Over 24/20
*10 Double DB Snatch (2×50/35) after each set of BBJO
A) Strict Press Build to a Heavy 3 TNG
November 1, 2021
