Monday 08.03.20
Strength
A: Back Squat (1 rep every 2:00 x 6 sets)
Start around 70% and build to a heavy single for the day. The goal is a little heavier than last week.
Metcon
B: Metcon (Time)
For Time:
21-15-9-15-21
Calorie Row
Push-ups
Advanced Option:
21-15-9-15-21
Calorie Row
5-3-1-3-5
Bar Muscle-ups
Cool-down
Metcon (No Measure)
2 Sets:
:30 Banded Shoulder stretch each side
1:00 Ski
Tuesday 08.04.20
Skill Work
A: Metcon (No Measure)
4 Sets:
1-3 Rope Climbs or Peg Board Ascents
3 Tall Box Jumps
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx3:00
10 Single Arm DB Hang Clean and Jerk (5 reps/side)
10 Reverse Goblet Lunges
Rest 1:00 x 3 Rounds
Men’s Rx: 50
Women’s Rx: 35
Start from where you left off.
Cool-down
Metcon (No Measure)
5:00 Bike
Wednesday 08.05.20
Strength
A: Deadlift (5,5,5,5)
Keep all four sets between 70 and 80% of your 1RM. Control the weight back down each rep. No bouncing.
Metcon
B: Devil’s Handshake (Time)
10 Rounds for time:
5 Bar Facing Burpees
6 Toes-to-bar
7 Power Snatch 75/55
Cool-down
Metcon (No Measure)
10 Pass Throughs
3:00 Ski
Thursday 08.06.20
Metcon
A: Metcon (3 Rounds for calories)
AMRAPx10:00
50 Wall Balls 20/14
Max Calorie Row in remaining time
Rest 5:00
AMRAPx10:00
50 Box Jumps 24/20
Max Calorie Ski in remaining time
Rest 5:00
AMRAPx10:00
50 KBS 70/53
Max Calorie C2 Bike in remaining time
Cool-down
Metcon (No Measure)
2 Sets:
1:00 Forward Fold
:30 Saddle Stretch
Friday 08.07.20
Weightlifting
A: Power Clean + 2 Hang Power Clean (1 Complex every 1:30 x 5 Sets)
Metcon
B: Metcon (Time)
5 Rounds for time:
50 Double-unders (scale: 100 singles)
10 Double DB Thrusters 50/35
Cool-down
Metcon (No Measure)
2:00 Pigeon stretch each side
Saturday 08.08.20
Metcon
A: Metcon (Time)
For time with a partner:
100 Pull-ups (partner does farmer’s Hold 50/35)
100 Calorie Echo Bike (Partner holds wall sit)
100 Box Jumps 30/24 (Partner Holds top of push-up
Partners can switch at any point. No reps can be completed unless the partner is holding the farmer’s hold, plank or wall sit.
Cool-down
Metcon (No Measure)
5:00 Row
