Monday
Buy in – EA warm up
A) Front Squat – 4 x 5 @ 70 – 79%
B) Back Extensions 3 x 10
Metcon – 2 x 6 min AMRAPs with 3 min rest btw
25/20 Cal Row
50 Double Unders
10 Power Snatch @ 60%
15 Double KB Front Rack Step Ups
Tuesday
Buy in – 2 rounds – 200m Run / 10 Power Snatch w/ PVC and Pauses / 10 Goblet Squats / 10 Sit ups
A) Power Snatch Complex – 2 Hang + 2 From Floor
Metcon – 3 min AMRAPs w/ 30 sec transitions
A) 6 TTB / 12 Alternating V-snaps
B) 6 Push Ups / 12 DB Front Lateral Raises (20/12)
C) 6 Jumping Lunges / 12 Step Ups w/ Empty BB on back
D) 3 Strict HSPU / 12 DB Strict Press (20/12)
E) 8 Pistols / 30 Double Unders
F) 20 Mountain Climbers / 30 sec Plank
Wednesday
Buy in – 3 rounds – 50 Skips (single or doubles) / 10 RDLs w/BB / 10 Bent Over Row / 5 YTWAs
Mobility – Tspine Opener on Foam Roller
A) Strict Press 3 x 4 @ 70 – 79%
B) Push Press 4 x 4 @ 80 89%
C) Push up 3 x max effort with 1 min rest btw
Metcon – 4 RFT
12 Deadlifts (225/155)
12 Box Jumps (24/20)
6 BMU or 8 C2B Pull ups
Thursday
Buy in – 2 Rounds – 30 Russian KBS / 15 Plate Squats / 45 sec Banded Monster Walks / 5 Calf Openers per Leg
A) Back Squat – 4 x 4 @ 70 – 79%
B) Glute Bridge – 4 x 3 @ 60 – 79%
Metcon – 10 – 1
T2B
DB Front Rack Lunge 25ft per Rep (35/25s)
Friday
Buy in – 3 rounds – 200m Row / 10 Deadbugs / 10 Cossack Squats / 10 Arch Hollow (bar) / 200m Run / 10 DB Thrusters / 5 Box Jumps
Metcon – 5 rounds
Pull ups x 9
Thrusters x 9 (65/45)
Box Jumps x 9 (30/24)
rest walk 200m
Buy out – Pick 2 Gymnastics Movements to work on
Buy out #2 – 2 x 1 min stretches of your choice (passive)
Saturday
Tabata Agility Drills x 2-3 sets (same as a couple weeks ago!!)
A) Clean + Jerk *build to a heavy but smooth double in 5-6 sets
Metcon – “Pusher”
Bench Press x 60 @ 55%
Ring Dip x 40
Bar Facing Burpee x 60
June 6, 2019
