September 19 – 25 programming!!

Monday

Closed

Tuesday

Buy in – EA Warm Up

A) Back Squat 5×3 @75%

B) Front Squat 5×3 @80%

Metcon – for time

Row 200m
20 Power Snatches (75/55)
Row 200m
20 Power Snatches (75/55)
Row 200m
20 Power Snatches (75/55)
Row 200m

Wednesday

Buy in – 2 Rounds
1:00 Ski (easy to moderate)
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up

A) Bench Press – 5-4-3-2-1

5 Bench Press @ 5/10 RPE
4 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE

Metcon-

AMRAP 3 Minutes
4 Wall Walks
12 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
36 Double Unders
4 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
12 GHD SIt Ups
36 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
4 Wall Walks
12 GHD SIt Ups
36 Double Unders

*x2 for abmat situps

Thursday

Buy in – 2 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

A) Power Clean – Build to a Heavy Double

Metcon – For time

35 Wall Balls (20/14)
125ft Front Rack Dumbbell Lunge Walk (50s/35s)
35 Wall Balls (20/14)

Friday

Buy in – 2 Rounds

350m Ski or Row
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest
10 Russian Kettlebell Swings (moderate)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)

A) Back Squat 5×3 @75%

B) Front Squat 5×3 @80%

Metcon – For time with Partner

80 Total Reps of each

Toes To Bar

Hang Power Cleans 115/80

Bar Facing Burpees

Will do Sets of 5-5-5 then partner does for 8 Rounds