Monday
Buy in – 2 rounds
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 Single arm dumbbell upright row (each side) (light)
10 Banded good morning
Metcon –
21-15-9 (18-12-6)
Calorie Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (18-12-6)
Calorie Bike
15-9-3
Hang Power Cleans (155/105)
A) 10 Dumbbell Bench Press @ 6/10 RPE
10 Dumbbell Bench Press @ 7/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
Tuesday
Buy in – 3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to Elbow
5 Wall Balls (light)
25 Single Unders
A) 3 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9.5/10 RPE
1 Clean Deadlift @ 10/10 RPE
*No hook or mixed grip
Metcon- 6 Rounds
7 Toes to Bar
14 Wall Ball (20/14)
28 Double Unders
Wednesday
Buy in- EA Warm up
A) 3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
Metcon- 4 Sets (1 Set Every 6 Minutes)
18/15 Calorie Row
5 Burpee Box Get Overs (48/40)(OR 8 Burpee Box Jump Overs 30/24)
12/10 Calorie Row
5 Burpee Box Get Overs (48/40)(OR 8 Burpee Box Jump Overs 30/24)
6/4 Calorie Row
Thursday
Buy in – 2 Sets
1:00 Ski/Bike (alternate each round)
:15 Wall Facing Handstand Hold
50ft Single Arm Overhead Carry (each arm, moderate)
50ft Front Rack Carry (moderate)
20 Step Back Lunge
15 Banded Good Morning
Metcon –
AMRAP 10 Minutes
500m Ski
50ft Handstand Walk (reverse bear crawl)
500m Ski
50ft Double Overhead Kettlebell Carry (2×53/35)
AMRAP 10 Minutes
1000m Bike Erg
50ft Kettlebell Front Rack Walking Lunge (2×53/35)
1000m Bike Erg
50ft Sled Push (3×45/2×45)
AMRAP 10 Minutes
500m Ski
15 Double Kettlebell Deadlifts (2×53/35)
500m Ski
100ft Double Kettlebell Farmers Carry (2×53/35)
Buy out –
3 Sets:
12 Bottom-Up Single Arm Standing Kettlebell Press (each side) @RPE 7
12 Double DB Skull Crushers @RPE 8
-rest 2 minutes b/t sets-
3 Sets:
12 Bent Over Lateral Raises @RPE 7
10 Single Arm Dumbbell Kickback @RPE 8
-rest 2 minutes b/t sets-
Friday
Buy in -2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
A) 1 Back Squat @ 6/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9.5/10 RPE
Friday Partner Throwdown!!
2 Person Teams:
50-40-30-20-10
Bench Press (115/80)
25-20-15-10-5
Strict Chin Ups
-rest 5 minutes-
50-40-30-20-10
Strict Press (75/55)
25-20-15-10-5
Ring Rows
*Split reps as desired
