Monday
Buy in – 2 Rounds – 15 Cal Bike / 10 Arch Hollows / 5 Squat Jumps / 10 Banded Good Mornings
Mobility – Wrist Stretch + Wall Shoulder Stretch
A) Hang Power Clean x 3 – Build to a max for the day
Metcon – 8 min AMRAP / 4 min Rest / 8 min AMRAP
8 Hang Clean and Jerk 95/65
8 Box Jumps 24/20
8 T2B
8 HSPU
Tuesday
Buy in – EA Warm up
A1) Incline Bench Press x 5 @ 60-70%
rest 10 sec
A2) Ring Row x 12-15
rest 60-90 sec x 4 working sets
Metcon – 5 Rounds
20 sec Bike Surge
12 DB Hang Squat Cleans 50/35 *fast and unbroken
rest 2:30
Wednesday
Buy in – 2 Rounds – 30 Penguin Taps / 30 Double Penguin Taps / 10 Hip Flow / 20 KB Cossack Squats / 10 Face Pulls
Mobility – Deep Hip Opener + Rotations
A) Back Squats 4 x 5 @ 70-80%
B) Shoulder Shockers 3 x 15 each
Metcon – For time
150 Sit ups
3 Burpees EMOM *including 0:00
Thursday
Buy in – 2 Rounds – 10 Bootsrap Squats / 20 Walking Lunges / 30 Sec Hang in Hollow / 1 min Plank
Mobility – Foam Roll Back and Hamstrings
A) Deadlift – Build to a heavy double for the day (perfect set up!!)
B) Side Plank 3 x 30 sec /side
Metcon – 12 Min AMRAP
15/12 Cal Ski
50 Ft Regional Lunge 50/35s (one DB in front rack and one overhead)
2 Snatch @ 70%
Friday
Buy in – 2 Rounds – 30-50 Skips / 10 Split Jerk Steps (working on foot positioning) / 10 PVC Split Jerks (pause in split and front foot first recovery) / 10 Push Ups
Mobility – Hand in High Band and Quad Stretch
A) Split Jerk – 5 x 3 @ 70-80%
Metcon – 4 RFT
10 Double DB Push Press
10 Push Ups
50 Double Unders
Saturday
Buy in – 2 rounds – 350m Row / 15 MB Squats / Banded Ys (press) / 10 Pass Throughs
Mobility – Pain Ball on Shoulder and Pec
A) Thruster *from rack – Build to a heavy 3
Metcon – 30-21-12
T2b / Wall Ball / Cal Row
January 23, 2020
