Monday
Buy in – 2 Sets
1:00 Row OR Ski (moderate)
6 Ring Kip to Swing
2-3 Tempo Ring Dip
:20 Handstand Hold w/Tempo descent at end of :20
10 Banded Good Morning
then 2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
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
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7/10 RPE
Metcon “Nate”
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
Tuesday
Buy in/ Accessory – 3 Sets
20 Double Dumbbell Alternating Strict Press (keep one DB overhead while pressing the other)
10 Wide Grip Barbell Bicep Curl
10 Single Leg Box Jump (5 each leg)
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
10 Push Press @ 6.5/10 RPE
10 Push Press @ 7/10 RPE
Metcon – 2 Sets (1 Set every 10 minutes)
400m Run
800m Bike
400m Row
*Perform at 85 then 90% pacing per round
Wednesday
Buy in – 2 Rounds
25 Air Squats to ball / 10 Squat Pulses / 10 per side seated hip internal rotations / 10 Airplanes each side
Mobility – front rack smash on bar
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
10 Front Squat @ 6.5/10 RPE
10 Front Squat @ 7/10 RPE
Metcon – 5 RFT
12 Burpees
24 Goblet Squats
48 Double Unders
rest 1 min
Thursday
Buy in – EA Warm Up
A) 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
10 Clean Deadlift @ 6.5/10 RPE
10 Clean Deadlift @ 7/10 RPE
*No hook or mixed grip
Metcon
100 Crossovers
30 GHD Sit Ups
100ft Handstand walk or Reverse Bear Crawl
30 GHD Sit Ups
100 Crossovers
Friday
Buy in- 3 Sets
10/8 Calorie Bike (easy to moderate)
10 Inchworm w/Push Up
5 Box Jump w/Step Down
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Goblet Thrusters (light)
-Then-
Warm Up to Power Clean weight
Partner Throwdown Friday!!
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (24/20)
Partner 2: 10 Power Cleans (95/65)
-rest until 6 minutes-
3 Rounds
Partner 1: 8/6 Calorie Bike
Partner 2: 16 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Accessory – 3 sets
15 Stick Sit Ups
30 Heel Taps (each side)
10 KB Side Bends (each side)
30 KB Marches (each side)
-Rest 2 minutes b/t sets-
Accessory 2 – 3 Sets
5 Double Jumps
15 Reverse Grip BB Row
September 11, 2023
