Monday
Buy in – 2 Rounds
15 Cal Row / 10 Push-ups / 10 Pass Throughs / 10 Bird Dog
A1) KB Front Rack Step-ups x 6 /leg *alternating
A2) BB Bent Over Row x 10
Rest 90 sec x 5
Metcon – 5 Rounds “Speed!!”
9 Thrusters 95/65
9 Burpees Over Rower
9/7 Cal Row
Rest 3 min
Tuesday
Buy in – 2 Rounds
50 Jumping Jacks / 30 sec HS Hold / 30 sec Hang / 10 Hollow Rocks / 10 Glute Bridge
Mobility – Foam roll and Stretch T-spine and Calves
A) Floor Press – Build to a Heavy 5
*pause on the floor before pressing
Metcon – “Mary” 20 Min AMRAP
5 HSPU
10 Pistols “Alternating”
15 Pull-ups
Wednesday
Buy in – EA Warm-up
A) Single Arm DB Press 4 x 12
B) 3 Way Raise x 10 – 4 sets light and perfect
Metcon – 4 RFT
10 Power Cleans (135/95)
10 Box Jumps (30/24)
Thursday
Buy in – 2 Rounds
50 Skips / 20 90,90s / 10 Face Pulls / 10 Slow Squats
Mobility – Pigeon Pose
A) Back Squat – 4 x 5 @ 70-75%
B) Broad Jumps – 3 x 3 max effort
Metcon – For time
400m Run
then – 3 Rounds
50 Double Unders
30 Sit-ups
then
400m Run
Friday
Buy in – 5 min EMOM – 40 sec of burpees / 20 sec rest
then 3 Rounds – 20 Push-up shoulder taps / 10 Prisoner Good Mornings
A1) DB Death March x 20 (stationary but alternate)
A2) Banded Pull Apart x 20
Rest 60 sec x 4
Metcon – For time
21 – 15 – 9
Push Press (75/55)
Burpees
rest 3 min
21 – 15 – 9
Push Jerk (95/65)
Reverse Burpee
Saturday
Buy in – 5 min easy Row
then 1 min each side – hand in high band / pec stretch / wall squat twist / banded hip opener
A) Snatch Complex – Lift off + Pull (shrug) + full snatch
4 sets @ 65-75%
B) Clean + Jerk Complex – Power + Full + Split Jerk
4 sets @ 65-75%
August 11, 2020
