Monday
Buy in – 3 Rounds – 10 Air Squats / 10 Push Ups / 10 Ring Rows / 10 Sit ups
A1) DB Bench x 6
A2) Hip Extension (GHD) x 10
Rest 90 sec x 5 Sets
Metcon – For time (CanWest Team Qualifier)
60 WB (20/14)
60/45 Cal Row
30 Devil Press (35/25)
60/45 Cal Row
60 WB (20/14)
*20 Min Cap
Tuesday
Buy in – 2 Rounds – 200m Ski / 10x (5 each side) Plank -> Groiner -> T-Spine Opener -> Cossack Squat / 10 Face Pulls
A) Back Squats – 4 x 3 @ 80-95%
Metcon – ” Annie – Butts and Gutts”
50-40-30-20-10
Double Under
Sit Ups
Walking Lunges
Wednesday
Buy in – 2 Rounds – 50 Jumping Jacks / 10 Pass Throughs / 10 PVC Power Snatch ( Straight arms through pull!!) / 10 Glute Bridge (Banded)
Mobility – Pain Ball on Hip and Shoulders
Option #1 – Power Snatch x 2 + OHS x 1 – Build through 6-7 sets
Option #2 – Snatch x 3 @ 70-75% x 4 sets
Metcon – 7 min AMRAP
6 Russian KBS (70/53)
12 Burpees
Thursday
Buy in – EA Warm up
A) Bar Muscle Up Drills and Practice
B) DB Strict Press EMOM 9 min
Min 1 – 8 Press – Light
Min 2 – 6 Press – Moderate
Min 3 – 4 Press – Heavy
Metcon – For time
DB Snatch 5 – 10 – 15 – 20 – 25
Box Jumps 25 – 20 – 15 – 10 – 5
Friday
Buy in – 3x – 200m Ski / 15 Cal Bike
then 50ft drills – lunge with stretch / quad stretch / figure four / inchworm
A1) Bulgarian Split Squat – 8 reps/leg (DBs)
A2) BB Bent Over Row (supinated grip) x 10
rest 90 sec between sets x 5 sets
Metcon – .com
on a 15 minute running clock for max reps
5 rounds of – 20 sec Pull-ups – 10 sec rest
20 sec Push-ups – 10 sec rest
5 rounds of – 20 sec Air Squats – 10 sec rest
20 sec GHD Sit-ups – 10 sec rest
5 rounds of – 20 sec Cal Row – 10 sec rest
20 sec Double Unders – 10 sec rest
Saturday
Buy in – 2 Rounds – 12 Burpees / 10 Speed Skaters / 10 Ring Rows / 10 Russian Twists
Mobility – Foam Roll Quads and Hamstrings
A1) Bench Press x 3 @ 80-90%
A2) Banded Lat Pull down x 10
A3) Db Curls x 10
rest 90 sec btw sets x 4-5
Metcon –
100 Double Unders
30/22 Cal Bike
20/15 Cal Row
x 2 rounds
rest 2 min
repeat
February 16, 2020
