Monday
Buy in – 3 min Run/Bike/Row
then 2 Rounds – 10 Muscle Cleans (keep hook grip) / 10 Ring Rows / 10 Yoga Push Ups / 5 Broad Jumps
Mobility – Shoulder / T-spine stretch on wall – Hold 45 sec x2
A) Power Clean – 4×5 @60-69%
B)Strict Press – 3×8 @ 45-55%
Metcon – Bike Sprints
15/10 Cal Bike
Rest 2 min
x4
*During Rest Complete 15-25 foot Handstand Walk
+ 3-5 Strict HSPU
Tuesday
Buy in – 2 Rounds – 30-50 Double Unders / 10 Each Way Cossack Squat / 10 Hip Flows *stretch at 5s / 10 Face Pulls
A) Front Squat 3,3,2,2,1,2,2 Undulating % between 70-79
Metcon – 7 min AMRAPs with 3 min Rest
A) Thrusters x3 (135/95)
C2B Pull ups x3
T2B x6
B) Power Cleans x 4 (165/115)
Bar Facing Burpees x6
Strict HSPU x8
C) DB Snatch x12 (50/35)
Row 200m
Wednesday
Buy in – EA Warm up
A) Strict Pull Ups – Max Set x4 – Rest 90 Sec
* band up to get atleast 6-8 reps in first minute
Workout – Pressing Clusters
Push Jerk 4-4-4
Rest :20 between each cluster
Rest 3 min between sets
x3
Push Press 10-8-6
Complete 12 GHD Sit ups between each cluster and after the 6 aswell
Rest 3 min between sets
x2
Keep loads as heavy as possible (can add weight each set)
Buy out – 200m Farmer Carry
Thursday
Buy in – 5 min EMOM – 40 sec Burpees 20 sec Rest
then 3 rounds – 1 min Plank (high/hands) / 10 BB Good Mornings / 30 sec Supinated Hang
A) Deadlift – 4-6-4-6-4 Undulating % between 65-75
Metcon – 12 min AMRAP
21 Push ups
15 Wall Balls (20/14)
9 Cal Row
Buy out – 90 sec Standing Pike and 90 sec Standing Straddle
Friday
Buy in – 2 Rounds – 200m Row / 12 Cal Bike / 10 Goblet Squats 2 second pause at the bottom of each rep / 5 Box Jumps
A) 1 1/4 Back Squats – 4×4 @ 65-75%
B) BB Bent Over Row 3×8 @ moderate weight
Metcon –
Squat Clean x8 (185/125)
BMU x9 (scale 15 Jumping Pull ups)
x2 Rounds
Power Clean x4 (185/125)
C2B x7
x4 Rounds
Deadlift x2 (185/125)
Pull ups x5
x8 Rounds
Saturday
Buy in – Coach led Snatch warm up
A) Hang Power Snatch 4×5 @
B) 3+3s – 4 sets up to a Heavy
Metcon –
Row 35/25
Run 400m
Rest 2min
x3 Rounds
April 3, 2019
