Monday
EA Warm up
A) Back Squat 4×5
65/70/75/80
B) Front squat 3×5 @ 65
Metcon – 3 rounds for time
15 cal row
12 Power Snatch 95/65
9 Burpees
Tuesday
Buy in – 2 Rounds
15 Push ups / 10 KB High Pull each side / 1 min supinated hang / 20 Plank up downs
A) Bench Press 5-3-1-5-3-1-1-1
5@80, 3@90, 1@95, 5@85, 3@95, 1s @ 97,100,100+
Metcon – 3RFT
25 DB Push Jerks
50 Double Unders
25 DB Box Step ups
50 Double Unders
Wednesday
Buy in – Snatch Burgener warm up
A) Snatch – Build to a 1rm
B) Clean and Jerk – Build to a 1rm
Buy out – 3 rounds
40 Flutter kicks
10 /side side plank crunches
10 /side Paloff Press
Thursday
Buy in – 3 Rounds
10 Goblet Squats / 10 Glute Bridge / 10 Face Pulls / 5 Squat Jumps
A) Back Squat – Build to a 1 RM!!
Metcon – For time
40 Wall Balls (20/14)
48 Medball Reverse lunges (hold ball at chest)
40 Wall Balls
Friday
If you didn’t do Thursday to day is the day to do it
if you did it yesterday ——>
Buy in – 2 Rounds
20 cal bike / 30 Mountain Climbers / 10 Samson Lunge
mobility – 1 min each Seated twist / seated forward fold / chicken wing
6 Round EMOM
a) 25 sit ups
b) 12 DB z-press
c) 5 high box jumps
d) 30 second HS hold
e) 30 sec speed skater
f) rest
Saturday
pick your day!
September 20, 2021
