The testing you have all been waiting for!!!
Lots of heavy lift and hard workout make sure you are getting lots of sleep and eating well!!
Monday
Buy in – 2 rounds – 200m Run / 10 Russian KBS / 5 KB Snatch + 50 ft OH carry right hand then let hand / 5 Goblet Squat @44×1 / 25ft Side to Side Lunge
A) Strict Press Build to a PR in 7-10 Sets
B) Max Weighted Pull Up in 5-7 Sets
C) Max HSPU in 2 min
Some point During the Class you will complete
10 min Max Cal on AD Bike
*keep track of what you hit today 😉
Tuesday
Buy in – 2 rounds – 10 Lunge with leg drive / 20 sec Supinated Bar Hand / 20 Second HS hold / 10 1 Arm Bent Over row / 8 Single Leg DL
then 2 sets 3 Hang Muscle Cleans / 3 Power Cleans / 3 Power Cleans to Front Squat / 3 Full Cleans x 2 sets @40%
A) Clean – Build to a 1RM in 7-10 sets
B) 7 Min AMRAP of Power Cleans @ 75 of newly established max
Buy out – 3 Rounds – 10 GHD Sit Ups/ 10 V-snaps / 10 Russian Twist
Wednesday
Buy in – 2 rounds – 1 min Row / 18 Alternating Reverse Lunges / 100ft Double KB Front Rack Carry / 20 Side to Side hops / 10 Front 2 Back BB Press
Mobility – Pain Ball on Shoulder + Pass Throughs
A) Push Press – Build to a 1Rm in 6-8 sets
B) BTN Jerk – Build to a 1RM in 6-8 sets
C) Max Strict Ring Muscle ups
*if you dont have Strict RMU you will do a 2 min AMRAP of Ring Pull ups (thumbs to armpits)
Thursday
Buy in – EA warm up
Fight Gone Bad – 3 Rounds For total Reps
1 Min Wall Balls 20/14
1 Min Sumo Deadlift High Pulls 75/55
1 Min Box Jumps
1 Min Push Press 75/55
1 Min Cal Row
1 Min Rest
400m Recovery Walk easy pace
1 Mile run test!!
Friday
Buy in – 3 Rounds – 50 Single Unders / 30 Walking Lunges / 10 Beat Swings / 10 Ring Rows
Metcon – Brutal Fridays – For time
21 Bar Muscle Ups
50′ OH Walking Lunge (2x 50/35 DB)
28 Strict HSPU
100′ Farmer Carry (2x 70/53 kbs)
35 C2B Pull ups
50′ OH Walking Lunge (2x 50/35 DB)
100′ HS Walk
Scales – BMU down to 15 or Pull ups
HSPU – Open Standard Scale or Box HSPU
C2B – Pull ups
HSW – 200′ Bear walk
Buy out – Skill work (not heavy work!!)
Saturday
Buy in – EA Warm up (10 Min)
A) Split Jerk – Build to a 1RM in 7-10 sets
B) Bench Press – Build to a 1RM
C) 1xAMRAP Bench @ 85% of newly established 1RM
Buy out – Rope Climb Practice!!
April 28, 2019
