Monday
Buy in – 3 Sets
1:00 Row (moderate)
20 Step Back Lunge
:15 Wall Facing Handstand Hold into 10ft Handstand Walk or 6 Weight Transfers
25ft Overhead Carry (each arm) (light)
25ft Farmer Carry (each arm) (light)
Metcon-
5 sets:
2 Rounds
50ft Dumbbell Walking Lunge (25/15)
15ft Handstand Walk or scales listed bellow
-rest 1:1 b/t sets-
Set 1: Single arm overhead lunge (right)
Set 2: Single arm overhead lunge – other arm (left)
Set 3: Goblet hold lunge
Set 4: Farmers Carry lunge (right)
Set 5: Farmers Carry lunge (left)
*25 foot reverse bear walk, 1 wall walk, or 10 Shoulder taps in HS or feet on box piked
Buy out – If time
3-4 Sets
10 Double Dumbbell Seated Bicep Curl and Press
10 Wide Grip Pull Ups Behind the Neck
5 Kneeling Box Jump
Tuesday
Buy in – EA Warm Up
A) 5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE
Metcon – 20 Min AMRAP
20/16 Calorie Air Bike
20/16 Calorie Row
200m Run
Wednesday
Buy in – 2 Rounds
50 Skips / 10 Empty Bar Power Snatch / 5 Easy Shuttle Sprints / 10 Hip Flow to Lunge
Mobility – Banded ankle
A) 5 Front Squat @ 6/10 RPE
4 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
2 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
B) 5 Dumbbell Bench Press @ 6/10 RPE
5 Dumbbell Bench Press @ 6/10 RPE
3 Dumbbell Bench Press @ 7/10 RPE
3 Dumbbell Bench Press @ 8/10 RPE
Metcon – 2 sets (1 set every 10 minutes)
In a 2:30 Window:
12 Power Snatches (95/65)
60 Double Unders
Max Shuttle Sprints
-rest from 2:30 to 10:00-
*Perform @ 95% effort (just shy of all-out effort)
**Ideally everything is unbroken and fast!
Thursday
Buy in – 3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
10 Straight Arm Banded Pull Down
5 Inchworms with push up
10 Wall Ball (light)
Metcon –
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls
-rest 3 minute b/t sets-
A) Power Clean + Power Jerk x2
5 sets to build to a heavy
Friday
Buy in – 2 Rounds
20 Box Step ups / 10 Empty Bar Power Cleans (high hang) / 20 Banded Pull Aparts / 10 Half Kneeling Bottoms Up KB Press each arm / 30 sec Side Plank Each side
A) 5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
8 Push Press @ 7/10 RPE
8 Push Press @ 8/10 RPE
Partner Throwdown Friday
300 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 2 Synchro Power Cleans (185/115)
*Split all box step up reps as needed
**Synchro is at the top of the rep
September 25, 2023
