MONDAY METCON Every 5 minutes for 25 minutes (5 rounds): Row 20/15 calories, 15 push ups, 10 power cleans (135/95 lbs), 5 push jerks (135/95 lbs) *there is a 1:15 time cap on the row. *there is a 4:30 time cap on every round. *There are two scores: slowest & fastest.
TUESDAY STRENGTH Tempo overhead squat 5-5-5-5-5. *3 second down, 2 second pause in the bottom then stand. *Warm ups sets: 5EB, 2-2-2 (all w/tempo) *Perform a set every 3 minutes. METCON With a partner 14 minute AMRAP: 16 wall balls, 8 chest to bar pull ups, 32 double unders, 8 burpees. *Partner 1 completes the entire set, once he or she makes it to the burpees, partner 2 starts. Every time one person completes a cycle it’s counted as 1 round. *Scale for double unders is 30 seconds of double under attempts or 50 singles.
WEDNESDAY METCON 20 minute AMRAP: 200 meter run, 14 box jump overs (30/24″ use of hands on box is permitted), 14 reverse lunges with dumbbells (50/35 lbs). *RX+: with a weight vest. Yes, lunging with dumbbells and the vest. WEIGHTLIFTING (6:30 – 7:30PM) A) Technique primer: Every 1:15 for 5 sets: High hang snatch 3-3-3-3-3. *keep this light. Shoulders stay behind the bar on the dip. B) Every 1:15 x 15 sets: 1 Snatch Pull + 2 hang snatches *Build over the 15 minutes.
THURSDAY SKILL WORK 6×5 strict handstand push ups *Scaling options: A) up to 2 mats on the wall. B) Feet elevated on a box. C) Knees elevated on a box. D) Feet on floor, straddle/pike. ACCESSORY On an 18 minute clock: Row for max distance. *Every 3 minutes get off the rower and perform 30 sit ups. *Score is meters on the rower.
FRIDAY STRENGTH Every minute on the minute x 15: 1 clean *build through the 15 minutes. *3 light warm up sets prior to starting METCON 10 minute AMRAP 8 front squats (135/95 lbs), 8 toes to bar, 8 hand release push ups