Monday – closed
Tuesday –
Buy in – EA Warm up
A) 5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
6 Back Squat @ 8/10 RPE
6 Back Squat @ 9/10 RPE
B) 5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
6 Bench Press @ 8/10 RPE
6 Bench Press @ 9/10 RPE
Metcon – 3 Rounds
50 Air Squats
12 Strict Pull Ups
10 Hang Power Cleans (135/95)
Wednesday
Buy in – 3 Sets
100ft Kettlebell Over Under Carry (50ft each arm)
15 Barbell Curls
20 Lateral Single Leg Ski Jumps (as fast as possible)
A) 5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE
Metcon – 4 Sets: (1 Set Every 4 Minutes)
Odd Sets: 25/20 Calorie Air Bike
Even Sets: 25/20 Calorie Row
Thursday
Buy in – 2 Sets
1:00 Cardio (moderate)
20 Alternating Leg V-Up
5 No Jump Burpee
10 shrugs in handstand into 2 Controlled Negative Handstand Push Up
A) 3 Muscle Cleans 5 sets @ 6-7/10 RPE
B) 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk 5 sets @ 6-8/10 RPE
Metcon – for time
40 Toes to Bar
30 Burpee to Bar (6” reach)
20 Strict Handstand Push Ups
10 Bar Muscle Ups
Friday
Buy in – 2 sets
200m Jog (moderate)
5 Box Step Ups (each leg)
10 Abmat Sit Ups
Mobility – pain ball on glutes and smash calves
Partner Throwdown Friday!
4 Sets: (1 set every 8 minutes)
200m Run (Together)
Partner 1: 10 Dumbbell Box Step Overs (2×40/25) (24”/20”)
Partner 2: 15 GHD Sit Ups
*Both working at the same time and complete each movement
200m Run (Together)
A) 5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
6 Strict Press @ 8/10 RPE
6 Strict Press @ 9/10 RPE
October 3, 2023
