Monday
Buy in – 10 Min Skierg work with mobility mixed in (banded super front rack / deep lunge with external rotation / front to back press with holds and stretches in end ranges)
A) Push Press EMOM 5 min x 3 reps @ 65-75%
B) Box Step Ups 3 x 8 – Double KB in Front Rack
Metcon – 9 Min AMRAP
9 Burpee Box Jumps
8 Strict HSPU
7 C2B Pull Ups
18 DB Snatch
Tuesday
Buy in – EA Warm Up
A) Clean 5 x 3 @ 75-80%
B) Pull Up Week #7
Metcon – 4RFT
200m Run
Deadlift x 8 @ 60%
Rest 2 min
Wednesday
Buy in – 2 Rounds – 30-50 Double Unders / 30 sec Supinated Hang / 10 Banded Good Mornings / 30 sec HS Hold
A) Bench Press 4×5 @ 65-75%
B1) High Box Jumps x1
B2) Double Jump x5
B3) Broomstick Jump x10
Rest :10/:60 – Super Set x 3
Metcon – 3 RFT
50 Air Squats
30 Push Ups
Thursday
Buy in – Gymnastics EMOM x 3 rounds
a) 2-3 x T2B Progression
b) 10 Gymnastics Crunches
c) Bear Crawl 50ft (HS walk)
A) Front Squat – Build to a Heavy 8 in 4-5 sets
B) Back Squats – Build to a Heavy 8 in 4-5 sets
Metcon – 10 Min AMRAP
15/12 Cal Row
15 C+J 135/95
Friday
Buy in – 2 Rounds of Burgener
Mobility – Pain Ball on hips and shoulders
A) 3 Position Power Snatch 3 sets @ 50-60%
B) Snatch – 4 x 3 @ 70-79%
Metcon – 2 RFT
18 Hang DB C+J (9/9)
100 Ft DB OH Lunge
18 Burpees Over DB
(50/35) (one DB)
Saturday
Buy in – 3 rounds – 15 Cal Ski / 10 Face Pulls / 50 Ft Toe Pull and Quad Pull / 10 Seated Wall Angels
A) Behind The Neck Press – 5 x 10
B1) Pendlay Row x 3 As Heavy As Possible (AHAP)
B2) Chin Ups x 5 AHAP
SS x 5 Rest 30 sec between movement and 1:30 between rounds
Metcon – BrUTEal Friday “Tunnel”
500m Row
75 Snatch (75/55) (65/45)
500m Row
August 1, 2019
