Monday
Buy in – 2 Rounds
20 Goblet Squats / 10 Push up into 2 should taps / 10 Ring Rows / 20 Banded Pull Aparts / 10 Light External Rotations (standing)
A) 3 Front Squat @ RPE7
2 Front Squat @ RPE7.5
1 Front Squat @RPE8
1 Front Squat @RPE 8.5
B) 10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
Metcon – for time
20 Bar Muscle Ups
80 Wall Balls (20/14) (10/9ft)
*Partition as desired
Tuesday
Buy in – 2 Sets
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (moderate, each arm)
5 Single Leg Dumbbell RDL (moderate, each arm)
5 Box Jump w/Step Down (build in height each set)
-Then-
Warm Up to Power Clean weigh
Metcon – AMRAP 7 Minutes
5 Box Jumps (24/20)
3 Power Cleans (155/105)
A) 3 Hang Snatch @RPE 7
2 Hang Snatch @ RPE 7.5
1 Hang Snatch @RPE 8
1 Hang Snatch @RPE 8.5
Wednesday
Buy in – EA warm up
A) 3 Push Press @RPE 7
2 Push Press @RPE 7.5
1 Push Press @RPE 8
1 Push Press @RPE 8.5
Metcon –
3 sets:
3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (50/35) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes-
Thursday
Buy in – 2 Rounds
2 min Skipping practice / 10 Cossack Squat / 10 Face Pulls / 5 Floor YTWAs / 10 Glute Bridge
Mobility – Pain Ball on hip/glutes
A) 1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
Metcon – 30 Burpees to 6 inch Target
1500m Row
1000m Run
Friday
Buy in – 3 Sets
1:00 Ski (moderate)
25 Single Unders
5 Spiderman Lunge Stretch (each leg)
10 Hanging Scap Retraction
3 Sit to Stand on Rope
Metcon – Partner Throwdown Friday!
4 sets:
75 – 100 Double Unders (each at the same time)
10 Rope Climbs (split)
-rest 1:1 b/t sets-
Buy out –
3-4 rounds:
10 1:1:2 Incline DB Bench @ RPE 7
10 KB Side Bend (each side)
1 min Plank
15 Resistance Band Chest Fly – High to Low @ RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2-3 minutes b/t rounds-
November 20, 2023
