Monday
Buy in – 2 rounds – 300m Ski / 10 BB Good Mornings / 30 Sec Side Plank / 10 Face Pulls
Mobility – Super Front Rack + Lax Ball on Hips and Glutes
A) 8 Min EMOM – 4 C+J @ 50%
B) DB Powell Raise 3 x 8
Metcon – 12 Min AMRAP
10 Wall Balls (20/14)
10 Med Ball Sit Ups
20 Russian Twists
200m Med Ball Run
Tuesday
Buy in – 2 Rounds – 30-50 Double Unders / 2 x Banded Monster Walk Box (10ft each way) / 10 Russian KBS / 10 Arch Hollows
Mobility – 1 min each side – Flow Between Knight Stretch and Hamstring Stretch
Tabata – A) Ring Dips
rest 1 min
B) Strict Leg Lifts
Metcon – 4 Rounds on Rower
50 Sec Easy
10 Sec Sprint
40 Sec Easy
20 Sec Sprint
30 Sec East
30 Sec Sprint
3 Min Rest
Wednesday
Buy in – 2 rounds – 50 Jumping Jacks / 20 High Knees / 20 Butt Kicks / 10 Inch Worms
Mobility – 10 Pass Throughs each Grip
A) Lunge + Press complex 4 x 10-12
Complex is 2 Forward Lunges + 2 Strict Press with 2 KB
Metcon – For time (.com)
1 round of:
150 Double Unders
30 Push Press @ 1/2 BW
6 Legless Rope Climbs
Then, 2 Rounds of:
75 Double Unders
15 Push Press
3 Legless Rope Climbs
Then, 3 Rounds of:
50 Double Unders
10 Push Press
2 Legless Rope Climbs
Buy out 2 min Standing Straddle
Thursday
Buy in – 2 Rounds – 30 Air Squats (Prisoner) / 20 Cossack Squats / 5 each side Quad. Thoracic Rotation / 30 sec Calf Smash on KB
Mobility – 20 Hip Flows (90/90)
A) Front Squat – 4 x 5 @ 65%
Metcon – 3 RFT
20 Pistols (not alternating 10 each)
20 GHD Sit-Ups (35 Abmat)
20/15 Cal Air Bike
Buy out – Accumulate 3 min Hang from Rig (pronated)
Friday
Buy in – EA Warm Up
A1) Close Grip Bench Press x 8
A2) Speed Skaters x 20
A3) Side Plank Crunches x 10 per side
SS x 4-5
Metcon – 15 Min AMRAP
5 DB Push Jerks (50/35)
7 Box Jumps (30/24)
Saturday
Buy in – 3 min Row – then 2 rounds – 5 YTWAs / 10 Push Ups / 10 Bird Dogs
Mobility – Wall Shoulder Stretch x 1 min / Wrist Stretch x 1 min
a) Strict Press – 4 x 5 @ 55%
b) Deadlift Prep for WOD
Metcon – 21-15-9
Deadlift (225/155)
Burpees
November 20, 2019
