Monday
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Barbell Complex x 2-3 sets w/ Snatch Grip:
Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Close Grip Overhead Squat x 5
Rest as needed
Then…
A.
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Boom Lite
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Deadlifts
10 Strict Pull-Ups
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Step-Ups
15 Wall Ball Shots
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