Monday
Warm up – 5 min skipping practice
then 2 rounds
7 tempo strict press each arm 5 sec up and down/ 10 banded Tricep extensions / 10 slow push ups
a) Build to a 10RM Push Press- then 2 drop sets one down 10% and one down 20%
*both drops sets are max reps rest as needed between
Metcon – 12 Min AMRAP
500m Row
80 double Unders
10 Power cleans 135/95
Tuesday
Buy in – 3 Rounds
10 Banded Squats / 10 Banded Good Mornings / 10 KB Goblet Thrusters / 30 sec superman hold
A) Back Squat – Build to a 10rm for the day in 4-6 sets then 2 drop sets at 90/80% of the 10 for 8-10 reps
Metcon – 4 sets
15 Wall Balls
12/9 Cal Bike
9 Deadlift 225/155
rest 1:1
*keep all movements unbroken
Wednesday
Buy in – EA Warm up
A) BB Front Rack Box Step ups 3×10 (5 each leg)
Quality!!!
B) Snatch Grip Push Press 10,8,6,4,3
*build to a heavy 3
Metcon – 6 min AMRAPs with 1 min rest between
#1 3 wall walks
18 Sit ups
#2 12 T2B
8 Strict HSPU
Thursday
Closed
Friday
Buy in – 2 Rounds
20 cal erg / 10 Single arm DB Thrusters per arm/ 5 Prone YTWAs / 10 Hanging Scap Retractions
A) Clean and Jerk -8 sets at 80-90%
Metcon – 21-15-9
Thrusters 95/65
Burpees over bar
Pull ups (Rx+ C2B)
Saturday
Pick your day!!
September 27, 2021
