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Monday 

A.

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

 

SUPERSET with”

 

Plank Hold (on your hands) with a 45/25lb plate on your back for 1min. 

B.

Metcon 

AMRAP 15min:

10 Cal Row

10 Wall Balls 30/20

  2 Squat Cleans at 50% of 1RM

 

*Every 2 Rounds add 5% to the bar.

– Round 1 and 2 is 50%

– Round 3 and 4 is 55%

– Round 5 and 6 is 60%… and so on…

**Please share the rowers

 

Cash Out:

4 Sets of:

Weighted Hip Bridges x 8-10 Reps use the barbell or DB or KB

Barbell Loaded Behind the Neck Cossack Squats x 5 reps per leg

 

Tuesday

 

A.

Three Position Snatch for 20min. 

 

*Working up to something heavy. 2 second PAUSE at each position and FOCUS on the positioning. 

Position 1) From Mid Thigh

Position 2) From Just Below The Knee

Position 3) From The Floor

 

**KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, work on your hook grip, and moving your feet on the jump.

 

B.

For Time:

21-15-9

Push/Power Jerks 135/95

Burpees Over The Bar

Toe-To-Bar

RX+ 155/105

 


Cash Out:

3 Sets of:

DB Bench Press x 8-10 

DB Bent Over Rows x 8-10 Reps (Go Heavy!)

 

Wednesday 

A.

Deadlift (Week 1 of 4)

Complete a few warm up sets, and then:

 

65% x 5

75% x 5

85% x max reps

 

SUPERSET with

3 strict chin- ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you not using weight perform Negative Chin-Ups or Bodyweight

 

B.

AMRAP 3min:

6 Cal Assault Bike

6 Front Rack Lunges 95/65

 

AMRAP 3min:

6 Pull-Ups

6 Front Squats 95/65

 

AMRAP 3min:

6 Cal Assault Bike

6 Front Rack Lunges 95/65

 

AMRAP 3min:

6 Pull-Ups

6 Front Squats 95/65

1min. Rest After Each Section.

 

Cash Out:

GHD Hip Extensions x 8-10 Reps

Jefferson Curls on the Box x 8-10 Reps

 

Thursday

Metcon

“Running From Holley”

For Time (Time CAP 35min.):

 

Run 800m

 

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135

 

Run 800m

 

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135

*RX+ is 225/155

*There is no break between sections. 

 

Cash Out:

Heavy Bear Hug Sandbag Carry x 200m

 

Friday

A.

Strict Press (Week 1 of 4)

Complete a few warm up sets, and then:

 

65% x 5

75% x 5

85% x max reps

 

SUPERSET with:

20 russian twists with the heaviest DB possible. Left + Right = 1 Rep

 

B.

3 Rounds For Time (Time CAP 18min):

30 Russian KB Swings 70/53

25 Push Press 75/55lb

20/15 Cal Row

15 toe-To-Bar

 

*RX+ is an 18min. running clock with max muscle ups in remaining time. Put your finish time and then your Muscle up # in the comments.

 

Cash Out:

DB Tricep Kickbacks x 10-12 Reps

DB Bicep Curls x 10-12 Reps

 

Saturday 

 

For Time ( 35min. Time CAP):

In Teams of 2. Only 1 person works at a time, split reps as needed:

 

60-50-40-30-20

Cal Assault Bike

Pull-Ups

Cal Row

Push-Ups

*200 Double Unders/400 Singles After Each Round

 

Ex: You do 60 of everything, then 200 Double Unders (total)… Then 50 of everything and 200 Double understanding… Then 40 and 200 Double understanding… All the way to 20 and 200 Dubs. 

 

Cash Out:

Make up what you missed!