Monday
Buy in – EA Warm up
A) 2 Snatch Push Press + 1 Tempo OHS – x5-6 sets building Tempo @3311
B) High Hang Snatch x3 5 sets between 60-70%
Metcon –
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 1:1-
25 Pistols (OR 50 Air Squats)
50 Dumbbell Snatches (35/20)
25 Pistols (OR 50 Air Squats)
Tuesday
Buy in – 3 Rounds
1 min Row or Ski / 10 Box Jump Step Downs / 10 Strict Press / 5 Plate YTWAs
A) Strict Press- 5-5-4–3-3
5 Shoulder Press @ 55% 1 RM Shoulder Press
5 Shoulder Press @ 60% 1 RM Shoulder Press
4 Shoulder Press @ 65% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
Metcon – 3 Sets (1 Set Every 7 minutes)
18-12-6
Calorie Row OR Ski
12-9-6
Box Jump Overs (24/20)
*Female Calories: 15-10-5
Wednesday
Buy in – 2 Sets
1:30 Ski (moderate)
10 Thread the needle (each side)
5 inchworm
10 Big Arm Circles (Clockwise and Counter Clockwise)
50 Single Unders
Metcon – 3 sets (1 Set every 3 Minutes)
70 Double Unders
20 Push Ups
A) 10 Barbell Overhead Lunges + 10 Heel Elevated Tempo Air Squats x3 sets Tempo @5311
B) Plank 4x45sec low plank
Thursday
Buy in – 2 Rounds
10 Samson Lunges / 10 Ring Rows / 50 Ft Bear Crawl / 50 Ft Duck Walk
3-4 Rounds
10 Seated Alternating Double Dumbbell Shoulder Press (moderate weight) (each side)
15-20 GHD Hip Extension
10 Leaning Lateral Raise (moderate weight)
10 Rear foot elevated DB Split Squat (moderate weight)
-Rest 2-3 min b/t round-
A) High Hang Clean x3 + Power Jerk x1 – 5 sets building
Friday
Buy in – 2 Rounds
1 min Row / 10 Hip Flows / 10 Sit ups / 10 Push ups + Shoulder Taps / 10 Hang Scap Retractions / 10 Prisoner Good Mornings
Partner WOD – All synchronized
30-20-10
KBS 53/35
SIT-UPS
30-20-10
WALL BALLS 20/14
PUSH- UPS
30-20-10
CAL ROW
PULL-UPS
30 – 20-10
GOBLET SQUAT 53/35
OH PLATE LUNGE 45/25
November 21, 2022
