Monday
Open Gym – Thanks Giving Monday
Tuesday
Buy in – 2 Rounds – 300m Row / 10 Goblet Squats / 10 Groiners / 10 Deadbugs / 5 Squat Jumps
A) Back Squat – Build to a 1rm
Metcon – 3RFT
12/10 Cal Row
10 Burpees
10 T2B
Wednesday
Buy in – EA Warm-up
A1) Push Press x 4 @ 70-80%
A2) DB Bent Over Row x 8/8
A3) Side Plank x 45/45
rest 90 x 4 @load
Metcon – For Time
20 HSPU
60 KBS (53/35)
20 HSPU
Thursday
Buy in – Skipping Practice – 20 Toe Hops / 20 Penguin Taps / 20 Double Penguin Taps / 30 Single Unders / 2 min Double Under Practice
then 2 rounds – 10 Power Cleans /10 Front to Back Press / 10 Front Squats
Mobility – Pain Ball on Shoulders
A) Power Cleans + Power Jerk + Squat Clean + Split Jerk
*build to a heavy
Metcon – 15 min AMRAP
50 Double Unders
20 Box Step-ups
200m Run
Friday
Buy in – 2 Rounds of – 30 Jumping Jacks / 10 Burpees / 10 BB Good Mornings / 30 sec Supinated Hang
Mobility – Post Hamstring Stretch + Frog Stretch
A) Deadlift – 4 x 10 @ 60-70% TNG
Metcon – 3 RFT
500m Row
25 Thrusters (45/35)
15 Pull-ups
Saturday
Buy in – 2 Rounds – 20 Reverse Lunges / 20 Sit-ups / 10 Up Downs (plank) / 10 Super Dogs
Mobility – Wrist + Quad
A1) Single Arm DB Press x 8/8
A2) Alternating Front and Lateral Raise x 10
A3) Seated Lat Pull Down x 10 with pause
rest 60 x 5-6 sets
Metcon – 4RFT
5/5 DB OHS
15 Push-ups
20 Sit-ups
October 23, 2020
