Monday
Buy in – EA Warm up
A)Front Squat – 3-3-2-2-1-1-1
* find a heavy 1 for the day
Metcon -8 min AMRAP
20 sit ups
20 Reverse Lunges
Tuesday
Buy in – 3 Rounds
10 Hang Power Snatch / 10 Overhead Squats / 30 sec Hang / 20 Alternating Vsnaps
Mobility – Lat and Pec Stretches
A) Power Snatch + Snatch – Build to a heavy
Metcon – For time
40/32 Cal Bike
30-20-10
Wallballs and Toes To Bar
40/32 Cal Bike
Wednesday
Buy in – 2 Rounds
10 Lateral Box Step ups (each leg) / 20 Cossack Squats / 1/2 Kneeling DB Press 10 each side / 20 Banded Pull Aparts
Mobility – Banded ankle stretch on box
A) Pistol Progression –
10-14-18-22 Alternating Pistols
*500m row after each set
B) Strict Press – 10-8-6-4-2
*building throughout
Buy out – Foam roll calves and glutes
Thursday
Buy in – 2 Rounds
200m Jog / 10 Push ups / 10 Samson Lunges / 10 Leg Swings per side / 10 Hurdle Steps Per side
A) Run 5x400m rest 2 min between rounds
B) Bench Press – Build to a 2 rep max
*if you missed the pistol progression you can do today-Saturday
Sorry this didn’t post last night it was posted on my end but realized this am when waking up in Abbotsford it hadn’t on the webpage . Had to redo it. Sorry for this….
Friday
Buy in – 2 Rounds
50 Skips / 10 Box Air Squat (bottom) / 10 PVC Deadlift pause at shin, bellow and above knee, mid thigh and top / 5 Squat Jumps (reset each jump)
Mobility – Deep hip opener
A) Low Box Squat – Build to a heavy single (not a max) in 6-7 sets
Metcon – 15 min AMRAP
3 Deadlift (225/155)
9 Box Jumps 24/20
18 Double Unders
June 6, 2022
