September 12 – 18 programming!!

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

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