Monday
Buy in – EA Warm up
A) 5 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
1 Bench Press @ 8/10 RPE
5 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9+/10 RPE
1 Bench Press @ 9+/10 RPE
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
Metcon- 10 Rounds for time
200m Run
2 Ring Muscle Ups or 5 Pull ups
Tuesday
Buy in – 2 Rounds
50 Skips + 20 Cross Overs / 20 Alternating V Ups / 100 ft single arm farmer carry each side / 50 Russian Twists / 10 Lateral Lunge
A) 5 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
5 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9+/10 RPE
1 Deadlift @ 9+/10 RPE
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
Metcon – 2 Sets:
3 Rounds
8 Thrusters (65/45) (OR 12 at 45/35)
8 GHD SIt Ups (OR Toes to bar)
24 Crossover Single Unders
-rest 3 minutes b/t sets-
Wednesday
Buy in – 2 Rounds
5 Broad Jumps / 5 each side Worlds Greatest Stretch / 5 Snatch Grip BTN Push Jerk / 5 Tall Power Cleans / 30 sec Supinated Hang
Mobility – pass Throughs and front rack with PVC
A) 3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
B) 3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
3 Power Clean @ 7/10 RPE
2 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 9+/10 RPE
1 Power Clean @ 9+/10 RPE
Metcon – 3 Rounds
15/12 Calorie Row
15 Burpee Over Rower
15/12 Calorie Row
- Rest 1 min after each round
Thursday
Buy in – 2 Rounds
10 Squat Jumps / 10 Face Pulls / 10 Hip flow with stretch / 10 Reverse Lunges / 30 sec squat hold
Mobility – pain ball on hips and glutes
A) 5 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
5 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
1 Back Squat @ 9+/10 RPE
Buy out – Glutes and Core
2 rounds:
10 Weighted Hip Thrust @ moderate weight
:45 Second Plank
10 Russian Kettlebell Swing @ moderate weight
:30 second side plank (each side)
15 Overhead Plate Situps
:45 second Chinese Plank
-Rest 2-3 minutes b/t rounds-
Friday
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
-Then-
Warm Up to Squat Clean weight
Partner throwdown Friday
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…..
A) 5 Seated Strict Press @ 6/10 RPE
3 Seated Strict Press @ 7/10 RPE
1 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 7/10 RPE
5 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 9+/10 RPE
1 Seated Strict Press @ 9+/10 RPE
