Monday
Buy in – EA Warm Up
A) 5 Sets
3 Back Squats @73-78% 1RM Back Squat
*Rest as needed between sets
B) 5 Sets
3 Front Squat @78-83% 1RM Front Squat
*Rest as needed between sets
Core Buy out –
2 Sets (Not for time)
15 GHD Sit Up w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 Kettlebell Side Bends (10 each side)
Tuesday
Buy in – 2 Rounds
200m Run / 200m Ski / 10 Ring Rows / 10 DB Cuban Press / 10 Push Ups / 30 Sec hang
Mobility – Pain Ball on Shoulders
Metcon – 5 Sets
200m Run
4 Ring Muscle Up or 8 Pull Ups
-rest 1:1 b/t-
-Rest 3 minutes before the next 5 sets-
5 Sets
200m Ski
12 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 1:1-
A) Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.
-Then-
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
Wednesday
Buy in – 3 Sets
1:00 Bike or Ski (easy-moderate)
10 Wall Ball (light)
5 Inchworm w/Push Up
5 Box Jump w/Step Down
A) 4 Sets
10 Tempo Romanian Deadlift @6-7/10 RPE
30 Second Banded Glute Bridge
*Tempo is 5 seconds down, 5 seconds up.
Metcon
3 Sets
25 Wall Balls (20/14) (10/9)
-2 minute recovery air bike b/t sets-
-straight into-
3 Sets
25 Burpee Box Jump Overs (24/20)
-2 minute recovery ski b/t sets-
Thursday
Buy in – 2 Rounds
200m Ski (OR Row) (moderate)
7 Single Arm High Pull (each arm, moderate)
7 Kettlebell Goblet Squats (moderate)
5 Inchworm w/Push Up
A)Power Clean
12 minutes to build to a heavy triple.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Clean @75-78% of the heavy triple
B) Knee Health
3 Sets
14 Dumbbell Reverse Step Ups (7 each leg)
14 Front Heel Elevated Deep Lunge (7 each leg)
5-7 Nordic Hamstring Curl
*These are all done with moderately light RPE. Form over load!
Metcon – AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
Friday
Buy in – 2 Sets
50 Single Under
5 Knees to Elbow
10 Single Arm Russian KB Swing (each arm, light)
10 Lateral Box Step Up (each leg)
Partner Throwdown Friday
5 Rounds
100 Double Unders
25 Toes to Bar
25 Dumbbell Snatch (50/35)
Break up as you see fit! One Person Working at a time!
A) 10 Bench Press @6/10 RPE
8 Bench Press @7/10 RPE
6 Bench Press @8/10 RPE
8 Bench Press @7/10 RPE
10 Bench Press @6/10 RPE
*Rest 90 seconds between sets