Monday
Buy in – 2 rounds
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (each arm) (light/moderate)
5 Hang Squat Cleans (empty bar)
10 Hanging Scap Retraction
5 Strict Pull Ups
A) 2 sets
9-6-3
Hang Squat Clean (135/95)
6-3-1
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
B) 5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 8/10 RPE
Tuesday
Buy in – 2 Rounds
10 Calorie Row (easy moderate)
10 Inchworm w/Push Up
5 Box Jump w/Step Down (increase height each set)
5 Box Get Over (40in)
A) 5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
8 Back Squat @ 7/10 RPE
8 Back Squat @ 8/10 RPE
Metcon –
18 Box Jump Overs (24/20)
12 Calorie Row
6 Burpee Box Get Overs (48/40)
18 Box Jump Overs (24/20)
12 Calorie Row
6 Burpee Box Get Overs (48/40)
-Rest 1 minute-
6 Burpee Box Get Overs (48/36)
12 Calorie Row
18 Box Jump Overs (24/20)
6 Burpee Box Get Overs (48/36)
12 Calorie Row
18 Box Jump Overs (24/20)
Wednesday
Buy in – 2 Sets
200m Jog
10 Kip Swings
20 Alt. Leg V-Up
10 Single Arm Dumbbell Push Press (each arm) (moderate)
5 Hand Release Push Ups
A) Muscle Cleans 4×4 @ 6.5/10 RPE
B) 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk 5 sets @ 6.5-7.5/10 RPE
Metcon – AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups
Thursday
Buy in – EA Warm up
A) 5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE
Metcon- For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2×50/35s)
*12/10 Calorie Air bike after each set
Friday
Buy in – 2 Rounds
50 Skips / 15 Russian KBS / 10 Toe Touches / 10 BB RDL (light)
A) 5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
8 Deadlift @ 7/10 RPE
8 Deadlift @ 8/10 RPE
Partner Throwdown Friday
10 Min AMRAP
50 Double Unders
Max Russian KBS
Switch when partner is done skips
