Monday
Buy in – 2 Rounds – 40 Skips / 12 Cossack Squats / 12 Face Pulls / 30 sec Quad Roll
A) Back Squat – Build to a Heavy Double
B) DB Bent Over Row – 4 x 8
Metcon – 10 min AMRAP
30 Double Unders
10 Pull-ups
10 HSPU
Tuesday
Buy in – EA Warm-up
A) Power Clean + Power Jerk x 2
- 5 sets @ 70-80%
Metcon – 3 RFT
60 Sit-ups
25 Push Press 115/75
Wednesday
Buy in – 3 rounds – 250m Row / 10 BTN Press (light) / 5 Floor YTWA’s
Mobility – Pain Ball on shoulders
A) Strict Press – Build to a Heavy Double
B) With (a) 3 x 30 sec OH Hold
Metcon – 8RFT
10 ALT DB Hang Snatch (50/35)
5 Burpee Box Jumps
Thursday
Buy in – 2 Rounds
10 Light Turkish Get-ups / 1 min Seated Forward Fold / 30 sec Hang in Hollow / 1 min Pancake / 30 sec Hang in Arch / 1 min Plank (high/hands)
A1) Romanian Deadlift x 8 @60-70% of BS 1RM
A2) Speed Skater x 12 *make sure you are loading when you land before you take off
A3) Medball Toss x 12 *lateral
Rest 1:30 x 5 sets *make sure you hit the jumps and tosses with max intensity
Metcon – “Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups
For time
Friday
Buy in – 2 Rounds
10 Per arm SA KBS / 10 Goblet Squats / 10 PVC Power Snatch / 10 PVC OHS / 10 PVC Full Snatch
Mobility – Hips and Shoulders
A) 12 Min EMOM Ladder – 2 TNG Snatch
Metcon – For Time
50 KBS 53/35
50 Box Step Overs 24/20
50 Push-ups
50 Box Step Overs
50 KBS
Saturday
Buy in – 2 Rounds
250m Row / 10 Samson Lunge / 200m Run / 10 Scorpion / 10 Front Rack Openers w/ PVC
A1) Front Squat x 3 @ 70-75%
A2) DB Push Press x 8 @mod
rest 1:30 x 4 sets
Metcon – 3RFT
500m Row
400m Run
