TUESDAY STRENGTH: Perform 5 rounds of this superset: 7-10 strict pull ups 12 tempo push press (from the floor, same weight across) *Scale to a banded pull up as needed. If you are doing banded pull ups and have to break your set after only a few reps, a thicker band, or additional bands are needed. We are looking for at least 7 unbroken reps. *tempo push press: dip and drive the weight overhead, pause for 2 seconds in lock out, slowly take 3 seconds to lower the weight back down. Reset on the dip. *Every 3 minutes perform a set. METCON: 13 Minute AMRAP: 50 kb goblet squats, 50 double unders, 50 kb goblet reverse lunges, 50 double unders, 50 box jumps, 50 double unders RX: 50/35 lb kettlebell
WEDNESDAY METCON On a running clock: For Time: 21-15-9 Deadlifts (225/155 lbs), Toes to bar, …when the clock hits 10:00… For Time: 27-21-15 Push Ups, Calories on the bike, …When the clock hits 20:00… For time: 75 burpees over the barbell *Record all the scores from each piece. There is an 8:30 time cap on each piece. WEIGHTLIFTING (6:30 – 7:30PM) A) Tall Jerk (half press w/flat feet) 5×3 (light weight) B) Clean and jerk 3-3-3-2-2-2-1-1-1 *build to a heavy triple, then to a heavy double, then to a heavy single.
THURSDAY SKILL WORK Rope Climbs METCON For Time: 1000 meter row, 50 dumbbell hang clusters (35/25 lbs), 30 pull ups
FRIDAY METCON In teams of 3: 25 Minute AMRAP: 150′ shuttle run (25′ section x 6), 50′ walking lunges** 10 burpees, 10 calorie bike *P1 starts, once P1 makes it to the burpees, P2 starts, once P2 makes it to the burpees, P3 starts. Continue this follow the leader format for 25 minutes. **RX +: weight vest
SATURDAY: METCON On a clock set for 3:00. 12 power cleans, 12 push press, 12 front squats, Row for max calories with the time remaining. *Rest 1 minute x 5 rounds *RX: 115/75 lbs