Monday
Buy in – EA Warm up
A) Front Squat – 4 x 4 @ 70-79%
B) Strict Pull ups – 3 x max effort *if you cant do a minimum of 5 then add so me bands
Metcon – 12 Min AMRAP
200m Run
15 KB Goblet Squats (53/35)
10 Push ups
Tuesday
Buy in – 2 Rounds
30 Jumping Jacks / 10 Samson Lunges / 10 Inchworm with Push-ups / 10 SLRDL
Mobility – Pec and Lat on Pole *1 min each
A) Split Jerk – Build to a Heavy 3
Metcon – 10 to 1 for time
Power Clean (95/65)
Burpees
Wednesday
Buy in – 2 Rounds
300 m Row / 10 Face pulls / 10 Scorpion / 30 sec side plank each side / 20 Hollow Rocks
A) 10 min EMOM – 2 Deadlifts @ 60-65% *TNG
B) Gymnastics Crunches 3 x 10
Metcon – 4 RFT
20/18 Cal Row
15 DB Push Press (40/25)
12 Wall Balls (20/14)
Thursday
Buy in – 2 Rounds
20 Lunges / 20 Cossack Squats / 10 Squat Jumps / 20 Russian Twist
Plyo Drills
Both Legs
2 Rounds
:08 work / :10 rest
1 to 2
1 to 4
1 to 3
4 to 2
rest 2 min
2 Rounds
:10 work / :20 rest
1-2-3-4
4-3-2-1
rest 2 min
Single leg
:06 work / :10 rest
1 to 2 right then left
1 to 4 right then left
1 to 3 right then left
4 to 2 right then left
2 min rest
2 rounds
1-2-3-4 Right then left
4-3-2-1 Right then left
– 4 x 1 Single Leg Broad Jumps
Lateral Bounds
:20 work / :10 Rest x 6
Friday
Buy in – 2 Rounds
50 Skips (change it up!) / 45 Sec Hollow Hang From Rig / 10 PVC Strict Press + 10 Push Press / 15 Yoga Push-ups
Mob – Pain Ball on Shoulder
A) Strict Press – Build to a Heavy 3 in 4-5 sets
B) Push Press – Build to a Heavy 3 in 4-5 sets
Metcon – For Time but break up as you wish!!
300 Double Unders
100 Deadlifts (155/105)
150 Sit-ups
Scales –
Skipping – 200 DU or 400 Singles
Deadlift – Weight
Sit-ups – 100
*keep reps and weight the same as last week and smash your time!!
Saturday
Buy in – 2 Rounds
200 m Run
10 PVC Snatch
10 PVC Back Squat
10 PVC Pass Throughs
Mobility – Pain Ball on Hips and surrounding area
A) Back Squat – 3 x 3 @ 80% +/-
B) 3 Position Power Snatch 3x @ lightweight *WOD prep
Metcon – 2RFT
12 Power Snatch (95/65)
12 Box Jumps (24/20)
12 Alt DB Snatch
12 Alt DB Step-ups
DB @ 50/35
