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Monday:

A.

Strength

4 Sets for Quality:

10 X Bent Over DB Row
30s HS Hold*
10 X Chin Ups (supinated)
10 X DB Strict Press

*Scale: Seated OH Hold

B.

Metcon

14 AMRAP Ascending Ladder

2, 2, 2, 4, 4, 4, 6, 6, 6, 8…

DB Alt Snatch @22.5/15kg
DB Goblet Squat
Cals

*Aim to move at a consistent pace throughout, be methodical in your movement

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Tuesday:

Conditioning

In Pairs

4 Rounds For Time:

400m Partner Medball Carry
50 X Wallball @9/6kg
50 X HR Push Up

Time Cap: 35 Mins

Split work as needed, run together.

▶️ After Class Extra:

4 X 10 Alt Barbell Front Rack Lunges @RPE8-9

Rest 2 Mins Between Sets

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Wednesday:

A.

Strength

15 Mins to Build to a 10RM Back Squat

Rest As Needed

B.

Metcon

10 Rounds For Time:

30 X DU / 60 X SU
1 X Deadlift @70/45kg
1 X Clean
1 X Hang Clean
1 X STOH

Time Cap: 12 Mins

*Any variation of Clean & Hang Clean permitted i.e the Bar can be powered

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Thursday:

A.

Strength

10 EMOM

1–  5-8 X Strict Pullup
2 – 5-8 X Strict HSPU

*Scaling:
1- Jumping Negative / Banded / Seated Low Bar
2- Box Pike PU / Z-Press

B.

Metcon

15 E3MOM (5 Intervals)

15/12 X Cals
12 X Box Jump @24/20”
9 X Pull Up*

*Scaling: Pull Up / Jumping Pull Up / Purple Banded / Seated Low Bar

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Friday:

Barbell

A.

Build to a Heavy Single Snatch

B.

Strength – Accessory

3 X 4 Snatch Deadlift @100-110%

Rest 90s Between Sets

▶️ After Class Extra:

3 X 4 Tempo Front Squat 31X1 @60%

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Saturday:

SPITFIRE SUMMER COMP!!

0900-1430

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Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds For Time:

800m Run
30 X DB Squat Clean @2 X 22.5/15kg
30 X Burpees

Time Cap: 40 Mins

*Scaling Option: Use Single DB to alternate

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