Monday
Closed!
Tuesday
Buy in – 2 Rounds
10 Alternating DB Thrusters (light) / 20 Banded Curls / 5 Single Leg Broad Jumps
A) Tempo Back Squat – 3×6 @4030
keep these light it’s deload week
B) Tempo Strict Press – 3×6 @4030
keep these light it’s deload week
Metcon- 20 Min AMRAP
4 Dumbbell Thrusters
8 T2B
24 Double Unders
Wednesday
Buy in – 3 Rounds
15/13 cal row / 5 inch worm / :30 sec high plank
Metcon – 40-30-20-10
Cal row (ladies Cals 32-24-16-8)
Push ups
14 min cap
A) Snatch Grip Deadlift to below know x1 + Snatch Grip Deadlift to mid thigh x1 + Snatch x2
5-6 sets keep light
Thursday
Buy in – EA Warm up
A) Tempo Bench Press 3×6 @4030 keep light
B) Front Rack Step ups 3×10 perfect form!
Metcon – 3 Rounds
25 Wall Ball 20/15
400m Run
15 Alternating DB Snatch
Rest 2 min between rounds
Friday
Buy in – 2 Rounds
20 Speed Skaters / 10 Deadbugs / 10 Catcows / 45 sec hollow rock
Mobility – Standing Quad Stretch + standing forward fold 1 min each
A) 20 min EMOM
i) 8 High Box Jumps
ii) 8 Hang Power Cleans (95/65)
iii) 50 Russian Twists
iiii) rest
B) 10 min alternating EMOM
I) 10-12 Burpees
II) 50 Doubler Unders
October 12, 2021
