Monday – Closed
Tuesday
Buy in – EA Warm up
A) Back Squat – 5×3 @70%
B) Front Squat – 5×3 @75%
*yes these % are lower than last week
Metcon – 8 min AMRAP
200m Run
12 DB S2OH (50/35s)
Wednesday
Buy in – Skipping Challenges
Must be unbroken choose your ability
Double Unders
5-10-15-20-25-20-15-10-5
10-20-30-40-50-40-30-20-10
Single Unders
10-20-30-40-50-40-30-20-10
20-40-60-80-100-80-60-40-20
10 min Cap
Metcon –
Every 2 minutes:
175m Row
4-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 4-6-8-10-12-14-AMRAP-AMRAP
Buy out – 3 Rounds
15 GHD Sit Ups w/Med Ball (scale no medball)
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)
Thursday
Buy in – 3 Rounds
20 Walking Lunges / 10 Push ups / 20 Russian Twists / 10 Chin Up Deficits
Mobility – Pain Ball On Shoulders
A1) DB Bench Press x10
A2) Supinated Row x10
5 working sets rest 90 between sets
Metcon – 14 min AMRAP
3 Wall Walks
10 DB C+J (50/35s)
15 Box Jump Overs (24/20)
Friday
Buy in – 2 Rounds
90 sec Bike / 20 Cossack Squats / :30 sec HS Hold / 3 Strict Lowers
A) Back Squat – 5×3 @70%
B) Front Squat – 5×3 @75%
Partner Metcon – Split as you see fit 3 rounds for time
50/40 Cal Bike
20 Strict HSPU
September 6, 2022
