Monday
Buy in- 2 Rounds
20 Air Squats / 20 Hip Flow / 20 GrassHoppers / 10 Each side KB Press
Mobility – Foam Roll Lats
A)TEMPO Back Squat 5×5 (3:2:3:0)
3 Second descent, 2 second pause, 3 second ascent, no pause
Metcon – 3 rounds
30 Goblet Squats (70/53)
90 Double Unders
Tuesday
Buy in – 2 Rounds
10 Pass Throughs / 10 PVC OHS / 10 Seated T-Spine Rotations / 5 Light Devil Press
A) Snatch Push Press + Snatch Balance
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 1 Snatch Balance @ 70%
2 Snatch Push Press + 1 Snatch Balance @ 70%
- Based off of 1RM Snatch.
B) High Hang Snatch
3 Hang Snatch @ 60%
3 Hang Snatch@ 65%
2 Hang Snatch @ 70%
2 Hang Snatch @ 75%
2 Hang Snatch @ 75%
- Base off of 1RM Snatch
Metcon – 4 sets (1 Set Every 4 minutes)
18/14 Calorie Air Bike
9 Devil Press (2×40/25)
Wednesday
Buy in – 3 Sets
5 Chin Ups w/Pause at the top AND bottom for 2 seconds
10 Goblet Hold Lateral Step Ups (10/Each leg)
10 Double Dumbbell Bench Press (moderate weight)
A) Push Press 5×5 @ 60/65/70/75/75+
B) Cycled Power Cleans
5 Power Cleans @ 5/10 RPE
4 Power Cleans @ 6/10 RPE
3 Power Cleans @ 6.5/10 RPE
2 Power Cleans @ 7/10 RPE
1 Power Clean @ 7.5/10 RPE
1 Power Clean @ 7.5/10 RPE
C) Mini Pump sesh
3-4 Rounds
12 Body Row on Racked Barbell
12 Reverse Grip Banded Lat Pull Downs
12 Ring Fallouts
15 Standing Tricep Extension w/ band
-Rest 1-2 min b/t round-
Thursday
Buy in – EA Warm up
A) 3-4 Rounds
10 Back Racked Barbell Box Step-Ups @ moderate weight
10 Plate Front Raise Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Double DB Z-Press @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
-Rest 3 min b/t round-
Metcon – 10 min AMRAP
200m Row
5 Strict Ring Dips
10 GHD situps (scale to 15 abmat situps)
15 Pull Ups
Friday
Buy in – 2 Rounds
200m Jog / 10 Medball Squats / 10 HS Hold Shrugs / 5 Power Cleans Start light and build
Metcon – Partner and Solo options
Hero Wod ”Holleyman”
30 rounds:
5 Wall Balls (20/14) (10’/9’)
3 Handstand Push Ups
1 Power Clean (225/155) (dont go over 80%)
Team version 50 rounds you go I go!!
indi cap 30 min
team cap 40 min
August 22, 2022
