Monday
Closed
Tuesday
Warm up – 3 Rounds
10 Glute Bridge
5 Tempo Goblet Squats @3331
10 Strict Pull ups
5 Burpees
A) Back squat – 6-6-3-2
6s @ 70/80%, 3 @ 90%, 2 @ 95%
B) Front Squat – 3×5
@ 65/75/80%
Metcon – For Time
30 Calorie Row
30 Pull Ups
15 Burpees Box Jump Over (24”/20”)
20 Calorie Row
20 Chest to bar Pull Ups
15 Burpees Box Jump Over (24”/20”)
10 Calorie Row
10 Burpee Chest to bar Pull Ups
15 Burpees Box Jump Overs (24”/20”)
18 min cap
Wednesday
Buy in – 3 sets
1 min cardio if your choice / 30 second HS hold / 6 OHS (light) / 5 Wall Balls
Metcon – For time
40 HSPU
60 Overhead Squat (75/55)
80 Wall Balls (20/14)
15 min cap
A) BB Bent Over Row 4×12
B) Alternating DB Curl x10 each + Single DB Double Head Curl x10 x4 sets
C) Alternating DB Bench x10 each + Double DB Bench x5 x4 sets
D) Seated Tricep DB French Press 4×12-15
Thursday
Buy in – EA Warm up
A) Bench Press 5-3-1-5-3-1-4
5@78, 3@88, 1@93, 5@83, 3@93, 1@95+, 4@85
Metcon – 4 sets one every 5 min
200m run
20 Alternating snatch (50/35)
100 Double Unders
Friday
Buy in – 2 Rounds
16 Goblet Cossack Squats / 20 Banded Pull Aparts / 10 Zombie Squats / 10 Groiners
A) Back Squat – 4×4
1@75, 3@80%
B) Front Squat – 3×5
60,65,75%
Metcon – 8 Min AMRAP
16 Russian KBS (70/44)
32 Grass Hoppers
Saturday
pick your day!
September 7, 2021
