Monday
Buy in – 2 rounds –
15 cal Row / 10 Reverse Samson Lunge / 6 Pause Cossack Squat / 10 Front Rack Rockers
Mobility – Super Front Rack
A) Front Squat – 4 x 5 @ 80-95%
Metcon –
15 HR Push-ups
20 Weighted Sit-ups (plate)
25/20 cal Row/Ski
rest 1 min
x 3
Tuesday
Buy in – EA Warm-up
A) Power Snatch x 3 – Build to a Heavy
*5 sec pull from floor to above knee….then go!
Metcon – E3M x 5
20 Push Press (95/65)
20 Pull-ups
Rest of 3 min Box Step-ups
*scale weight first then reps to 18/18 or 15/15
*give yourself 45-75 sec rest in first round and stick to those reps
Wednesday
Buy in – 2 rounds –
50 Skips / 10 BB Deadlifts / 10 BB Cleans / 10 Box Step overs / 30 sec Hang From Pull-up bar
Mobility – Lying Down Banded Hamstring
A) Deadlift – 5 – 5 – 5 – 3 – 3 – 3 – 2
Metcon – 14 min AMRAP – 2 min work 1 min rest x 5
10x Power Clean (185/130)
20x Box Jump Overs (24/20)
Thursday
Buy in – 2 rounds –
30 Jumping Jacks / 10 Burpees / 10 Deadbugs / 10 Front and Back Scorpions
A1) Seated Arnold Press x 8
A2) DB Bent over Row x 8 per side
A3)DB High Pull x 8 per side
Metcon – For time
1km Run / 100 Double Unders / 75 Alternating Pistols / 100 Double Unders / 1km Run
Friday
Warm-up – 2 Rounds –
20 Reverse Lunges / 20 Pike Leg Lifts Overs / 10 Jerk Drives with BB / 1 min Squat hold (use post for better position this is for everyone)
Mobility – 4 Position wrist stretch and foam roll lats
A) Split Jerk – build to a heavy 3
Metcon – 5 RFT
20 Reverse Lunges
20 Alt DB Snatch
20 Air Squats
20 SA DB Thrusters
50/35
Saturday
Buy in – 2 rounds –
250 m Row / 50ft Quad Pull / 50ft Toe Pull / 50ft Figure 4 / 10 Inch Worm
Foam Roll quads and hamstrings
A) BB on Back – Box Step-ups 5/leg x 4 sets
Metcon – 4 Rounds
20 Unbroken KBS (53/35)
1:00 max Distance Row
rest 1:30
Buy out – TKE 3 x 10
August 28, 2020
