Monday
Buy in – 3 rounds
200 m run / 20 hip flows / 10 cossack squats
A) Back Squat 5×5@80%
Metcon- 12 min amrap
200m run
18 KB swings
36 air squats
Tuesday
Buy in – 2 Rounds
1 min Bike / 10 Inch Worms / 10 Single Db Deadlifts / 10 Empty bar Split Jerks
A) Split Jerk From Rack – build to a heavy 3
Metcon –
10–>1 Burpee Db Deadlift
10/8Cal Bike after each set
Wednesday
Buy in – 2 Sets:
1:00 Ski or Row
10 Single Arm KB Thruster R/L (Light)
20 Alt. Leg V-Up
:30 Handstand Hold
Metcon – 8-16-24-32-40
cal Ski or Row
Wall Balls
Sit ups
*75ft Bear crawl after each round
(scale to 25-50ft HSW)
A) Seated DB Arnold Press 4×10
B) Lying Db Flys 4×10
Thursday
Buy in – 3 Rounds
5 Prone YTWAs / 7 Double DB Clusters / 3 Bb Muscle Cleans (heavier than last week)
Mobility – Post Pec and Lat
A) Squat Clean + Push Press – Build to a Heavy (not max) and do 5 sets @ that weight
Metcon – For time
“Diane”
21-15-9
Deadlift 225/155
HSPU
Friday
Buy in – 3 Rounds
50 Skips / 10 Hip Flows with internal stretch / 10 Cossack Squats w/thoracic rotation / 1 min Plank
Mobility – Pain Ball on Shoulder and surrounding areas
A) Front Squat – Build up to a Heavy double
Metcon – 12 Min AMRAP
35 Double Unders
15 Pull Ups
10 Box Jump Overs
Buy out – 2 min Seated Straddle
