Monday
Buy in – 3 Sets
50 Single Under
5 Slow Tempo Lateral Box Step Up (each leg)
Mobility – Deep Lunge
A) 5 Sets
3 Back Squats @70-75% 1RM Back Squat
*Rest as needed between sets
B) 5 Sets
3 Front Squat @75-80% 1RM Front Squat
*Rest as needed between sets
Metcon – 2 Sets:
3 Rounds
8 GHD Sit Ups (OR Toes to Bar)
25ft Dumbbell Walking Lunge (2×35/20)
24 Double Unders
-rest 3 minutes b/t sets-
Tuesday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day
B) Push Press
50 unbroken Barbell Push Press with empty barbell
Metcon – 2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-
Wednesday
Buy in – 2 Rounds
1:00 Cardio (easy-moderate)
5 Wall Ball (light)
5 No Jump Burpee
5 Box Jump Over (low box)
A) 2 Sets
3 Above the Knee Hang Clean @70% 1RM Clean
3 Sets
3 Above the Knee Hang Clean @75% 1RM Clean
*Rest as needed between sets
Metcon – 3 Rounds
35 Wall Balls (20/14)
35 Burpee Box Jump Overs (24/20)
Buy out – Foam roll!!
Thursday
Buy in – 2 Rounds
1:00 Bike (easy-moderate)
10 Kettlebell Swing (light)
10 Kettlebell Front Squat (light)
:20 Handstand Hold
Metcon – 5 sets:
12/10 Calorie Bike
9 Dumbbell Hang Squat Cleans (2×40/25) (OR 6 at 50/35)
6 Kipping Handstand Push Ups
-rest 1:1 b/t sets-
A) Power Snatch
Take 12 minutes to build to a heavy triple.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Snatch @70% 1RM Power Snatch
Friday
Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
A) 20 Dumbbell Incline Bench @6.5 RPE
15 Dumbbell Incline Bench @7.5 RPE
10 Dumbbell Incline Bench @8.5 RPE
15 Dumbbell Incline Bench @7.5 RPE
20 Dumbbell Incline Bench @6.5 RPE
*Rest 90 seconds between sets
B) 4 Sets
15 Pendlay Row @6-7/10 RPE
14 Single Arm Dumbbell Bent Over Row (7 each side)@ 6-7/10 RPE
*Rest as needed between sets
Partner Throwdown Friday
3 Sets
1 Movement Every 90 Seconds
- 15 Hollow Rocks
- 5 Bar Muscle Ups
- 10 Clean and Jerks (115/80)
- 10-15ft Handstand Walk or 50 ft Bear Crawl
all movements synchro
October 28, 2024
