Monday
Buy in – EA Warm up + Rope climb practice
A) 3 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
Metcon- 10 minutes AMRAP
7 Ring Push Ups
1 Legless Rope Climb (12ft) (OR 1 Rope Climb (15ft))
Tuesday
Buy in – 2 Rounds
1:00 Row OR Ski (moderate)
50 Single Under
10 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Behind the Neck Press
10 PVC Overhead Squat
A) 3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 7.5/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
Metcon – 2 Rounds
75 Double Unders
25 Overhead Squats (75/55)
75 Double Unders
15 GHD Sit Ups
Wednesday
Buy in – 2 Rounds
10 Burpees / 10 Hip flow to Lunge / 10 Banded Clamshell / 20 Bridge Marches / 30 Mountain Climbers
A) 3 Deadlift @ 6/10 RPE
3 Deadlift @ 6.5/10 RPE
2 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
Metcon – 3 Sets
300m Ski
400m Row
20 Burpee*
-rest 3 minutes between sets-
Set 1: Burpee to 12” Target
Set 2: Burpee to 6” Target
Set 3: Burpee with Overhead Clap and jump
Thursday
Buy in – 1-2 Sets:
:30 Bike (moderate)
10 Hanging Scap Retraction
5 Tempo Banded Strict Pull Up
5 Single Arm Press (each arm, light)
:30 Ski (moderate)
10 Tempo Lateral Box Step Up (each leg, low)
10 Step Back Lunge
:30 Jog (moderate)
5 Box Dip
5 Tempo Ring Row
Metcon – 3 back to back AMRAPs
AMRAP 10 Minutes
14/11 Calorie Bike
7 Unbroken Strict Pull Ups
14/11 Calorie Bike
7 Unbroken Shoulder Press (95/65)
AMRAP 10 Minutes
14/11 Calorie Ski
14 Back Rack Box Step Ups (95/65) (20)
14/11 Calorie Ski
14 Back Step Back Lunges (95/65)
AMRAP 10 Minutes
200m Run
7 Unbroken Strict Ring Dips
200m Run
7 Unbroken Ring Rows (as horizontal and controlled as you can manage)
Buy out if time
3-4 Sets:
10 Barbell Skull Crushers @RPE 8
-rest 1-2 minutes b/t sets-
3-4 Sets:
12 Leaning Lateral Raise @RPE 8
-rest 1-2 minutes b/t sets-
3-4 Sets:
10 Bent Over Banded Tricep Extension @RPE 8
-rest 1-2 minutes b/t sets-
Friday
Buy in – 3 Sets
1:00 Ski OR Row (moderate)
5 Box Jump w/Step Down (start low height and then increase each set)
10 Tempo Banded Good Morning
10 Slow Lateral Box Step Up (5 each leg)
A) 5 Seated Strict Press @ 6/10 RPE
5 Seated Strict Press @ 6.5/10 RPE
3 Seated Strict Press @ 7/10 RPE
3 Seated Strict Press @ 7.5/10 RPE
1 Seated Strict Press @ 8/10 RPE
1 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 10/10 RPE
Partner Throwdown Friday
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row) (each at the same time)
AMRAP in the time remaining of
Partner 1: 5 Box Jump (24/20)
Partner 2: 10 Kettlebell Swings (53/35)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats
-rest 5 minutes between sets-
