Monday
Buy in – 2 Rounds
1 min row on 10 damper / 10 Spider man lunge with stretch / 5 Bottom half Buprees / 10 Light plate Cuban press
Mobility – Tricep on post
A) Back Squat – Build to a 5rm
then drop sets at 90% and 80%
Metcon – for time
15 Burpee Box Jump overs (24/20)
20/15 cal Row
30 Snatch (75/55)
20/15 cal Row
15 Burpee Box Jump Overs
Rx+ 20 BBJO, 25/20 cal , Snatch 95/65
12 min cap
Tuesday
Buy in – 2 Rounds
1 min Ski or Row / 5-10 deadlifts building / 5 Inchworms / 10 Banded I to shrug
Metcon – 18-12-6
Deadlift (225/155)
HSPU
rest 1:1
8-6-4
Strict HSPU
Deadlift (295/205)
A) Push Press – Build to a 5rm
then drop sets at 90% and 80%
Buy out – 3 Rounds
8 wide grip strict pull ups
30-45 sec hollow hold
Wednesday
Buy in – EA Warm up
A) Bench Press – Build to 5RM
then drop down sets at 90% and 80%
Metcon –
3 RFT
20/16 Cal Bike
24 Double DB Front Rack Lunges (40/25s)
rest 5 min
3 RFT
20/16 Cal Bike
12 Double DB Front Squats (40/25s)
Thursday
Buy in – 2 Rounds
50 skips / 10 hanging Scap retractions / 10 Hanging High knees / 30 Plank Shoulder taps
A) Power Jerk – Build to a 5rm
drop sets @90+80%
Metcon – 4RFT
15 Toes To Bar
40 Double Unders
Friday
Buy in – 3 Rounds
10 Bacon Flips / 20 Hip Flows / 5 BB Roll Outs / 10 Pass Throughs both grips
if you missed any one the 5s (lifting) feel free to make them up today is all strength work
A1)Romanian Deadlift x10
A2)Bent Over Row x5
x3 working sets
B)Seated DB Curls 4×10
C1) DB Scull Crusher x15
C2) Standing Rear Delt Raise x15
x3 working sets
Saturday
Pick your day!
October 18, 2021
