Monday
Buy in – 5 min skipping practice
then 2 rounds – 10 Yoga Push-ups / 20 Hip Flows / 10 PVC Push Press / 10 PVC OHS / 1 min 4 pos Wrist Stretch
Mobility – Foam Roll Calves and Forearm Smash on BB
A) Push Press – Build to a 1RM
Metcon – 3RFT
100 Double Unders
30/20/10 OHS
75/95/115
55/65/80
Tuesday
Buy in – EA Warm-up
A) Deadlift – Build to a 1RM
Metcon – with a Partner 3 rounds each
12 Burpee Box Jumps (24/20)
18 KBS
24 Goblet Squat
KB – 53/35
Wednesday
Buy in – 2 rounds
Parking Lot Lap / 10 Plank Up Downs / 10 Cossack Squats with Pause / 10 Speed Skaters with Pause / 10 Goblet Squats with Pause
A) Tempo Back Squats – 4 x 3 @ 70-80%
tempo @42×1
Metcon – 5RFT
200m Run
15 Push-ups
20 Alternating DB Hang C+J (50/35)
Thursday
Buy in – 2 Rounds
50 Jumping Jacks / 30 sec Samson Lunge / 20 Windmills / 10 Prisoner Good Mornings / 10 Face Pulls
A1) DB Floor Press x 8
A2) DB Reverse Lunge x 16
A3) DB Plank Pull Throughs x 16
rest 90 x 4-5 sets
Metcon – 30-20-10
Cal Row/Ski
Straight Leg Sit-ups
Friday
Buy in – 5 min Skipping Practice
1 min each – toe hops / penguin taps / double penguin taps / singles / doubles
then 2 rounds
10 BTN Press / 10 Back Squats / 5 Light DB Devil Clean and Press / 6 Burpees over DB
Mobility – Everywhere!!
A) BTN Thruster x 3 – build to a heavy in 5-6 sets
Metcon –
8-1 Devil Clean and Push Press
Between each set 8 Burpees over DB’s
Saturday
Buy in – 5 min Easy Row/Ski/Run/Bike
then 2 rounds – 10 Deadbugs / 5 Squat Jumps / 10 Pass Throughs / 10 Groiners
Snatch Prep – Pull to Knee / Pull to Mid Thigh / Shrug / High Pull / Snatch
x 5 light
A) Snatch – Build to a Heavy Double
Metcon – 8 min AMRAP
5 Strict Pull-up
5/5 KB Snatch
15 Air Squats
October 23, 2020
