Wednesday 1.29.2025

A. Deadlift

3 Reps E: 3:00 x 3 Sets; Build quickly to 75%+ in warm up, Then hit all 3 working sets above 80% and above

M:

5 Min AMRAP

5 Shuttle Runs

10 DB Snatches 50/35

Rest 1 Min

5 Min AMRAP

10 Box Jump Overs 24/20

10 Ring Dips 

Rest 1 Min

5 Min AMRAP

5 Shuttle Runs

10 Toes to Bar

Program Notes:

We start our day off with some heavy deadlifts today. Push it to a max 3 if you are feeling great. Keep all working sets above 80%. Our metcon is a challenge on intraworkout recovery. 5 Min sets with only 1 min recovery.

Scales of the movements/reps in each segment to allow for fast intense work for 5 minutes straight. So choose your weights and movement scales for 5 minutes of solid intensity 3 times repeated.

If you can work hard at the same relative intensity for all 3 sets then you’ve met the intention today.

Scaling  the Metcon:

**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.

Rx+: 70/50, 3 Ring Muscle Ups, Same on final

Intermediate: reduce ring dips to 7 reps

Scaled: 35/20, 20/16, HR Push Ups, Tuck Ups

Beginner: 20/10, 20/16, Knee to Plank Push Ups, sit ups

Longevity: 35/20, Matador Dips or HR Push Ups , V Ups or Tuck Ups