January 31st 2022 - February 6th 2022

Week 5 Day 1

Warm-Up

2 Rounds 
15/12 Calorie Row
20 Cossack Squat 
15 Toes up Romanian Deadlift
:30 Knee Tuck Hold

A) Front Squat
8 @ 62% 
6 @ 67%
6 @ 76% 
6 @ 81%

​B) Squat Snatch 
5 x 3 @  80-83% 
2 x 1 @ 80-85%

C) Metcon - 6 Min AMRAPs

6:00 AMRAP
20/16 Cal Row 
10 Box Step Over 50s/35s

Rest 3:00

6:00 AMRAP
20 Bar Facing Burpee
20 Front Squat (R1: 135/95 -  R2: 95/65)
Rest 3:00

L1: 1-2 Rounds Each 
L2: 2x Each

Scaling Options in Workout Prep Notes

Week 5 Day 2

Warm-Up
2 Rounds 
15/12 Calorie Ski Erg
10/10 Suitcase Deadlift
15 Dumbbell Reverse Fly
20 V-Up

A) Clean and Jerks
Squat Cleans + Front Squat + Split Jerk 
3x2+2+1 @ 75
2x1+0+1 @ 80%​

​B) Metcon
Buy In: 50/40 Calorie Assault Bike
+
4 Rounds
10 Devils Press (50/35)
15 Toes To Bar
50 Double Under
+
Cash Out: 20/15 Calorie Fan Bike

C) Bench Press
A1) Bench Press
3 x 1 @ 90%
3 x 5 @ 80%

B1) Dumbbell Bench Press 4 x 15

D) Core
EMOM 12
1)  :40 Plank
2) :15/:15 Copenhagen Plank
3) 15/15 Side Plank Hip Touch

​Week 5 Day 3

Warm-Up
Specific Mobilization/Activation (In Workout Prep Notes)

A)  Jump Rope Practice
10 Min 
Double/Triple/Single Practice

​B) Cardio Intervals
7 Rounds
4:30 107-111%
Rest 2:15
*Paces are off 5k Row, 10k Bike, or 20 Min Max Effort

C) Core
Tabata L-Sit Hold
*Tabata is 20 seconds on 10 second rest for 8 sets

​Week 5 Day 4

Warm Up
2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Front Squat 
10 @ 57%
10 @ 62%
8 @ 67%
8 @ 71%

B) Metcon
10-8-6-4-2
Handstand Push-Up
100-100-100-100-100
Double Under
5-4-3-2-1
Squat Clean225/155

*L3 Parallette HSPU

C) Core
A1) Tabata Russian Twist
*Tabata is 20 seconds on 10 seconds off for 8 rounds
​
B1) Sandbag D-Ball Hold 5x1Min

​Week 5 Day 5

Warm-Up
2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) ​Strict Press
3 x 3 @ 87% (First Set AMRAP)
3 x 5 @ 80%

​

B) Metcon
Every 4:00 x 5 Rounds
20/15 Calorie Spin Bike (Standing)
50 Foot Handstand Walk
3 Squat Snatch (Starting at 70-80%)
*Add 5-10lbs each successful round

L3- 205/155 - Add 10lbs each set

C) Bonus Metcon
6 rounds 
Work 2:00/Rest 1:00
18/15 Cal Ski 
Max Rep Power Snatch @ 135/95

​Week 5 Day 6

Warm-Up
3 Min Bike 
+
2 Rounds
10/10 Single Leg Dumbbell Romanian Deadlift
5 Tall Box Jumps
8 Pull-Up

A) EMOM 10
Unbroken Toes To Bar
Pick a Rep Scheme you can hold for all 10 rounds
L2: 14-18 Reps

B) Deadlift
15 @ 45%
12 @ 53%
10 @ 60%
8 @ 65%
6 @ 70%

Deficit Deadlift
4 x 8 @ 55-60%

C) EMOM
EMOM 12
1) 15/12 Cal Row
2) 5-6 Bar Muscle-Up
+
EMOM 12
1) 14/12 Cal Bike
2) 2 Rope Climb
+
EMOM 12
1) 10 Burpee Box Jump Over (30/24)
2) 15 Wall Ball (20/14)