Monday
Buy in – 2 Rounds
200m Run / 10 Banded glute Bridge + 10 March / 10 Banded Sidesteps Each Way / 10 Cossack Squats / 5 Pause Front Squats
Mobility – Wrist Stretches
A) 6 working sets –
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom
Metcon – 2-3 sets time dependant
Ski 500m
-Rest 1 minute-
Row 500m
-Rest 2 minutes-
Run 500m
-Rest 3 minutes b/t sets-
Tuesday
Buy in –
2:00-3:00 Row (easy-moderate)
-Then-
3 Sets
5 Dumbbell Deadlift (light)
4 Dumbbell Hang Clean (light)
3 Dumbbell Push Jerk (light)
-Then-
2 Unbroken Sets (increasing weight each set)
4 Deadlift
3 Hang Clean
2 Push Jerk
-Then-
1 Unbroken Set (at workout weight)
3 Deadlift
2 Hang Clean
1 Push Jerk
Metcon – 3 sets:
AMRAP 3 Minutes
12 Deadlifts (135/95)
9 Hang Cleans (135/95)
6 Push Jerks (135/95)
*Each round must remain unbroken
-rest 1 minute b/t sets-
A) 10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7/10 RPE
10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7.5/10 RPE
8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8/10 RPE
8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8.5/10 RPE
5 Supinated Grip Bent Over Barbell Row + 5 Strict Pull Ups @9/10 RPE
*Rest as needed between sets
B) 100-150 Russian Twist
Wednesday
Buy in – 2 Sets
1:00 Row OR Ski (moderate)
6 Ring Kip Swing
2-3 Tempo Ring Dip
:20 Handstand Hold w/Tempo descent at end of :20
10 Banded Good Morning
A) Wave 1
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
Wave 2
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean
Wave 3
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves
Metcon – “Nate”
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
Thursday
Buy in – EA Warm up
A)30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods
B) 4 Sets
0:45 Sorenson Hold
0:20 Side Forearm Plank (each side)
10 Forearm Plank Hip Taps
Metcon –
5 rounds for time:
200 meter run
12 toes-to-bars
8 alternating dumbbell snatches 55/40
Friday
buy jn – 2 rounds
1;00 Row OR Ski (easy-moderate)
5 Banded Chin Up
2 Foot Clamp to Standing Practices
10 Single Arm Kettlebell Thruster (light) (each arm)
50 Single Under
A) 5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6/10 RPE
5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6.5/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @7/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @8/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
*Rest as needed between sets
Metcon – 2 Sets
AMRAP 8 Minutes
1 Rope Climb (12ft)
12 Thrusters (45/35)
36 Double Unders
-rest 2 minute between sets-
September 9, 2024
