Monday
Buy in – 2 Rounds – 200m Run / 10 Front to Back Press / 10 Face Pulls / 10 Push ups
A) Strict HSPU – 10 x 1/2 of Max from last week
B) Box Step ups – Dual KB Front Rack – 4×8 /leg
C) Pistol x 50 – Alternate – Focus on Quality
Tuesday
Buy in – EA Warm up
A) TNG Power Clean x3 + Front Squat x2 x7 sets @ 65-75% of Clean 1RM
A.1) If not here Monday will do yesterdays work (this is your main focus today)
Metcon – 15 Min AMRAP
200m Run
16 Single Arm DB S2OH (50/35)(8/8)
200m Ski
16 Pull Ups
Wednesday
Buy in – 2 rounds – 1 min Bike / 50 ft drills Quad Pulls and Figure 4 / 1 Min Seated Pike / 10 Ring Rows
Metcon – 10 x 250m Row @ max effort
rest 2-3 min Btw rounds
Buy out – Hamstring release
Thursday
Buy in – 2 rounds – 10 – 20 Double Unders between each movement
10 Inch Worm / 10 Push Ups / 10 Sit ups
A1) Db Bench Press x 8
no rest
A2) Change of Direction Drill
SS x 7 total sets building
Metcon – “Annie”
50-40-30-20-10
Double Unders (singles x 3)
Sit ups
Friday
Buy in – Burgener Warm up x 2 sets with PVC
Then 2 round with 30-40% 3 of each from Hang – Power Snatch/Power Snatch w/OHS/Snatch
A) Snatch – 3,3,2,2,1,1 @ 75-85%
Metcon – “Nate” 20 Min AMRAP
2 Muscle Ups (Ring)
4 Handstand Push Ups
8 KB Swings (70/44)
Scales for RMU ( 3 Pull ups / 3 Dips Per MU or Jumping Ring Muscle Ups )
August 21, 2019
