Monday
Buy in – 3 Rounds
1 min Row / 10 Lateral Box Step Ups Each Side / 10 1 1/4 Medball Squats
Mobility – Front rack BB smash
A) Back Squat 5×3 @73%
B) Front Squat 5×3 @77%
Metcon – “Karen”
150 WB for time
Tuesday
Buy in – 3 Rounds
Squat program accessories
10 Each side – Side Lying Abductions / 10 Each Leg KB SLDL / 20 Lateral Jumps (speed skaters) / 10 Each Leg – Single Leg Glute Bridge / 10 Each Way Banded Lateral Walk / 10 Each side TKE
Metcon – 3 Sets
30 Double Unders
10 GHD SIt Ups (20 Abmat)
10 Burpee Pull Ups
10 GHD Sit Ups
30 Double Unders
-Rest 1:1 b/t sets-
7 min cap per set
Buy out – Accumulate 4 min Side plank
Wednesday
Buy in –
if you missed yesterdays Buy in do it!
If not EA Warm up
A) Strict Press – Build to a Heavy 4
then drop 10% and do 4 more working sets
Metcon – 21-15-9-15-21
Cal Row
DB Push Press (50/35)
Thursday
Buy in – 2 Rounds
10 Samson Lunges / 10 Hip Flow w/internal rotation / 10 Cossack Squat w/thoracic rotation / 30 sec Goblet Squat hold / 30-60 sec banded ankle mobility
A) Back Squat – 5×3 @73%
B) Front Squat – 5×3 @78%
Metcon – For Time
30/25 cal AirDyne
20 Burpee Box Jump Overs (30/24) use hands if needed
10 Power Cleans 155/105
Friday
Buy in – 3 Sets
1:00 Row (moderate)
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Snatch (empty bar and build in weight)
5-10 Power Clean (empty bar and build in weight)
-Then-
Warm Up to all Snatch and Clean weights.
Metcon – For time with Partner
40 Calorie Row
40 Power Cleans (155/105)
40 Calorie Row
40 Power Snatches (115/80)
40 Calorie Row
20 Cleans (185/125)
40 Calorie Row
20 Snatches (155/105)
40 Calorie Row
Buy out – 2-4 sets moderate weights
10 DB Lateral Raises
10 DB Split Squat each side
10 DB Hammer Curl
10 DB RDL
September 12, 2022
