Monday – closed
Tuesday
Buy in – 2 Rounds
50 Jumping Jacks / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squats / 5 Tempo Banded Pull Ups / 5 per arm Single Arm DB Thrusters
A) 5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
6 Front Squat @ 8/10 RPE
6 Front Squat @ 9/10 RPE
Metcon – 10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-
Wednesday
Buy in – EA Warm up
A) 5 Dumbbell Bench Press @ 6/10 RPE
5 Dumbbell Bench Press @ 7/10 RPE
3 Dumbbell Bench Press @ 8/10 RPE
3 Dumbbell Bench Press @ 9/10 RPE
6 Dumbbell Bench Press @ 8/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
B) 5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 10/10 RPE
6 Clean Deadlift @ 8/10 RPE
6 Clean Deadlift @ 9/10 RPE
*No hook or mixed grip
Metcon – 15 Minute AMRAP
500m Ski (OR 500m Row)
50 Double Unders
10 Power Cleans (135/95)
25/20 Calorie Air Bike
50 Double Unders
10 Power Cleans (135/95)
Thursday
Buy in – 2 Rounds
200m Run / 10 Glute Bridge / 5 Hang Muscle Cleans / 5 Hang Power Cleans / 20 Banded Pull Aparts
A) Hang Clean Pull + Hang Squat Clean + Power Jerk 5 sets at 6.5-8/10
Metcon –
1000m Run
1500m Row
30 Burpees to 6 inch Target
RX+
1 Mile Run
2000m Row
50 Burpees to 6 inch Target
Friday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 PVC Pass Through
5 PVC Squat Snatch
10 PVC Overhead Squat
5 Box Jump w/Step Down (low height)
10 Hanging Scap retractions
5 Kip to Swing bringing hips closer to the bar
A)5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
6 Push Press @ 8/10 RPE
6 Push Press @ 9/10 RPE
Partner Throwdown Friday!
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest while partner goes (or 1:1) b/t sets-
