Monday
Buy in – 4 min row or ski EMOM 3 inch worms
then 2 rounds – 30 Mountain Climbers / 10 Light DB Strict Press / 10 reverse scorpion
Mobility – 4 way wrist stretch
A1) Strict Press 10-8-6-4-2 *building
A2) Between each set 30 second DB OH Hold into 10 DB Bent over row
Metcon – 2 Rounds
20 Burpees over the rower
500/400m Row
20 Burpees over the rower
rest 1:1
6 min cap each round
Tuesday
Buy in – 2 Rounds
:30 sec hang from pull up bar
15 Banded Good mornings
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Over head
use an empty barbell
A) Cluster x1 EMOM x 10
build every round
Metcon – 4 Rounds
1 Round of DT
1 Round of heavy DT
1 Round of Dt
rest 2:1
DT round is 12 Deadlift + 9 Hang Power Cleans + 6 Shoulder 2 OH
Rx 155/185 , 105/155
Scaled 115/155, 80/105
Wednesday
Buy in – EA Warm up
A) Tempo Back Squat 3×5 (working sets) @3311 stay just below 80% of 1rm
B) Back Squat 4×4 building off the weight you built to on the tempo squats
C) Bike – 10 sets – 30 sec bike FAST 30 sec rest
Must use air bike not concept 2 if full class half will go after squats other half before squats
Thursday
Buy in – 2 Rounds
15 Sit ups / 20 Lunges / 30 Air Squats / 45 sec high plank
a) Tempo Alternating DB bench x5 each + 5 Double Db bench x5 sets
tempo @31×1
B) BB Skull Crusher 4×10-15 moderate
C) Seated DB Tricep extension 4×25
D) 5 min side plank – switch when you wish but do it as quick as possible
Friday
Buy in – 2 Rounds
50 Jumping Jacks / 10 KB SLRDL / 20 Hip Flow / 10 KBS
A) Deadlift – Build to a heavy single
Metcon – 12 Min AMRAP
20 KBS
20 Box Jumps
20 Russian KBS
20 Box step ups
Saturday
Pick your day from the week!
July 19, 2021
