Monday
Testing our 5RM Back Squat after 6 weeks of Squat Waves
Metcon:
16 Min EMOM
Even: 6 Burpee Pull Ups
Odd: AMRAP Sandbag Ground to over shoulder
Score Sandbags
Tuesday
2 Sets 5 Z Press
2 Sets 5 Strict Press
3 Sets 3 Push Press
3 Sets 1 Push/Split Jerk
Build in weight each of the 10 sets
Metcon:
15 min EMOM
Min 1 40 Double Unders
Min 2 10 TTB
Min 3 10 Heavy Thrusters
115/85 Barbell or Dual 53/35# KBs
Wednesday
Upper Body Pulling*
Establish HSPU Work**
Metcon:
32 Min Cap (you might not finish)
100 Cal Row/Bike 1
100 DB box step over
100 Cal Bike/row (do whatever you didn’t do)
100 Light KB Swings
Thursday
Strength: 20 minutes
10 Minutes to complete 5×5 Overhead Squats (build in weight)
10 Minutes to complete 3 Snatch Balance at 65-75% of the last OHS weight hit (focus on speed under the bar; weight should be light enough for smooth, fast pull into squat snatch catch position)
Metcon: 15 Min AMRAP
2 Muscle Ups (Ring or Bar)
4 HSPU
6 Deadlifts (225/155)
8 Burpee Over Bar
RX+ 275/185, Strict HSPU
Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows
HSPU→ W/ Abmat → Pike Push Ups→ Z Press→ Strict DB Press
Friday Metcon:
On a 30 minute running clock
“Jackie”
1000m Row
50 Thrusters
30 Pull Ups
At the 20 min mark repeat “Jackie”
or
500m Row
25 Thrusters w/ 50/35# Dual DBs
15 Muscle Ups
Saturday
Teams of 2, partners alternate full rounds
30 Min Cap
16 Rounds (each partner does 8),
12 DB snatch (50/35)
12 Burpee over dumbbell
12/9 cal bike or row sprint
Sunday
9AM Gymnastics Skills
10AM
5 Rounds for time
20 KBS (53/35)
20 Box jump over (24/20)
20 Push ups
20 Sit ups
40 DU
Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
*Upper Pull Station
1 Peg Board Ascent
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
5-8 Strict Pull Ups
2-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows
**Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
**HSPU Work
10 Strict HSPU
3-6 HSPU
2 Wall Walks
10 Pike HSPU
10 Push Up (use a box if needed)
