Monday
Closed
Tuesday
Buy in – EA warm up
A) DB Bench Press 6×8 to a Moderately Heavy
B) DB Bent Over Row 4×10 /arm @Heavy
Metcon – For Time
50 Burpees
10 Ring Rows
10 Strict T2B
15 Strict Pull ups
15 Kipping K2E
20 C2B
20 T2B
Wednesday
Buy in – 2 Rounds 300m Row / 10 Goblet Squat / 30 sec Lat Stretch / 5 Broad Jumps
Mobility – Ankle and Wrists
A) Clean Complex EMOM x7 Min
1 Full Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
@ 65-75%
Pressing Conditioning – Clusters
Push Jerk 2-2-2
Rest :20
Rest 3:00
x 3 sets
then
Push Press 8-6-4
Between sets 30-40 DU
Rest 3:00
x 3 sets
Thursday
Buy in – 2 Rounds – 200m Run / 10 Ring Rows / 10 Push Ups / 10 Banded Good Mornings
Mobility – 10 “squat prep”
A) Back Squat 5×4 @ 60/65/70/65/60
B) RDL 3×10 (proper hinging!!)
Metcon – For Time
Double DB Snatch – 25-20-15-10-5
Sit Ups – 50-40-30-20-10
Friday
Buy in – 3 Rounds – 10 Burpees No Jump / 10 Arch Hollows / 10 Step Ups / 10 Medball Squats
General Mobility and Prep for Metcon
Metcon – 3×8 Min AMRAPS w/ 4 Min Rest
#1 – Row 200/150m
Bench Press x 15 (50% of 1RM)
#2 – 3 BMU (scale 6 T2B working on leaver pull)
9 Front Squats (145/105)
6 Bar Facing Burpees
#3 – 10 DB Box Step Ups (40/30s)
10 Pull Ups
15 Wall Balls (20/14)
Saturday
Buy in – 300 Single Unders (fast) – 20 Cossack Squats – 10 Max Height Jumps – 200m Farmer Carry
then Foot Work Drills
Metcon –
DB Squat Jumps x5 (10% BW in each hand)
Row 10/7 cals
Rest 2 min
x 5 Rounds (all out!!)
Buy out – 3 rounds
Kipping HSPU – Max Effort
Rest 45 sec
Kipping T2B – Max Effort
Rest 2 min
April 26, 2019
