Monday
Buy in – 2 Rounds
50 Skips / 15 Goblet Squats / 10 Russian KBS / 10 per arm Bent Over Row
Mobility – Hip Flow
A) 10 min EMOM – 2 x Back Squat @ 60-70%
Metcon – 10 – 20 – 30
Push Press (95/65)
Cal Row
Buy out – 40 Gymnastics Crunches
Tuesday
Buy in – 3 Rounds
10 BB Clean Deadlifts / 10 Clean Pulls (shrug) / 10 Clean Grip High Pulls / 10 Muscle Cleans / 10 Front Squats
Mobility between Rounds
A) Power Cleans x 3 – 5 sets between 60+70%
Metcon – 2 , 4 , 6 ……. 8 Min AMRAP
Deadlift 185/125
Box Jumps 24/20
Every 2 Min including 0:00 10 Wall Balls
Wednesday
Buy in – EA Warm-up
A) Strict Press x 4 @ 60-70% – 5 sets
Metcon – 3 Rounds
18 T2B
16 SA DB OH Stationary Lunge Step
14 Lateral Burpees Over DB
Buy out – 3 min Pancake stretch
Thursday
Buy in – 3 Rounds
250m Row or Ski / 10 Banded Good Mornings / 10 Pike Push Ups / 30 sec HS Hold
Mobility – Pain Ball on Lats and upper back (on floor)
A) DB Clean and Press 4 x 10
B) 10 Left Arm KB Swing
10 Right Arm KB Swing
10 KB Swings
x 4 sets (all to be unbroken and Russian style)
Metcon – For time
1000m Row or Ski
rest 2 min
1000m Row or Ski
Friday
Buy in – 2 Rounds
200m Run / 5 Slow Push-ups / 20 sec hang / 10 cossack squats
3 option for “Murph” this year
Murph
1 mile run
20 rounds
5 Pull ups
10 Push ups
15 Air squats
1 mile run
Mini – Murph
1 mile run
13 Rounds
5 Pull ups
10 Push ups
15 Air Squats
1 mile run
Half Murph
1 km run
10 rounds
5 Pull ups
10 Push ups
15 Air squats
1 km run
June 1, 2020
