Monday
Buy in – EA Warm up
A 5 Sets 1 Power Snatch @75-85% 1RM Power Snatch
Metcon- 45 Calorie Ski
30 Hang Dumbbell Snatch (50/35)
15 Ring Muscle Ups
30 Hang Dumbbell Snatch (50/35)
45 Calorie Ski
Tuesday
Buy in – 2 Rounds
2 min skipping practice / 20 Air Squats / 10 Clean Pulls / 1 min Glute Bridge Hold / 40 Bicycle Crunches
A) 5 sets – 1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean
Metcon – “Otis”
AMRAP 15 minutes
2-4-6-8-10-12-14-16-18-20…
Back Squat (95/65)
1-2-3-4-5-6-7-8-9-10…
Shoulder Press (95/65)
2-4-6-8-10-12-14-16-18-20…
Deadlift (95/65)
Wednesday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 4 Sets – 2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1:0:5:0 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up
B) 3 Sets – 10 Pause Supinated Grip Barbell Row + 20 Elevated Plank Dumbbell Single Arm Row (10 each side) @6.5-7/10 RPE
Metcon – 7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Thursday
Buy in – 3 Sets
1:00 Cardio (easy-moderate)
40 Single Under
10 Abmat Sit Up
5 Negative Handstand Push Up
Metcon – 3 Rounds
80 Double Unders
20 GHD Sit Ups
10 Strict Handstand Push Ups
A) 5 sets – 10 Dumbbell Incline Bench Press @6/10 RPE + 10 Weighted Deficit Push Ups @6/10 RPE
Friday
Buy in – EA Warm up
A) 5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
Partner Throwdown Friday!
18 Min Amprap
100 Air Squats
100 KBS
100 Pull Ups
break up as you see fit
