Wednesday
Buy in – 3 Rounds
20 Double DB Front Rack Walking Lunges
15 Good Mornings (pause for 3 seconds at bottom)
7 each side – Side Lying Hip Raises
A) Deadlift 10-10-10-8-8 after each set 5 Tall Box Jumps
*building through sets
Metcon – 15 Min AMRAP
5-10-15-20-25…..Deadlift (205/135)
200m-400m-600m-800m-1000m……Run
Thursday
Buy in – 3 Rounds
350m Row / 10 Push ups / 20 Banded Pull Aparts / 1 min High Plank
A) Bench Press 5×5 at heavy
*30 sec max push ups after each working set
Metcon – 30-20-10
Db Snatch (50/35)
Air Squat
Sit up
Friday
Buy in – 3 Rounds
30 Speed Skaters / 5 each way Bulldogs / 10 Each Side Thoracic Rotation Pull Through / 10 Palloff Press Each Side
Mobility – Frog Stretch + Knight Stretch
A) Core work – 3-4 rounds
10 Hanging Leg Raises
6 Bar Roll Outs
10 Landmine Windmills
100ft Single Arm DB Farmer Carry (each side as heavy as form can be maintained)
B) Glutes – 3-4 rounds
20 Band Pull Throughs @ heavy weighted band
10 Rear Foot Elevated DB Split Squat (each side) @ moderate weight
April 6, 2022
