Monday
Buy in – EA warm up
A) Back Squat – 4 x 5 @ 75-80%
B) Shoulder Shockers 3 x 15
Metcon – Hanging Grace
30 Hang Clean and Jerk (135/95)
Tuesday
Buy in –
A) Strict Press x 3
B) Strict Pull-up x 10
x 4
Metcon – for time
10 – 1 T2B
25 Air Squats after each set of T2B
Wednesday
Buy in – 5 Min Skipping Practice *stay relaxed
then 1 round – 15 Leg swings and arm swings / 10 Samson Lung / 30 sec side plank / 1 min Glute Bridge
A1) BB Bent Over Row x 15
A2) DB Floor Press x 15
rest 60 sec x 4 sets
B1) Seated Banded Row x 15 (3 sec hold)
B2) Rear Delt Raise x 15
Rest 60 sec x 4 sets
C) Run 2 km
Thursday
Buy in – 2 Rounds
Row 15 cal / 10 Prisoner Good Mornings / 10 PVC Hang Pulls / 10 PVC Toes to Punch
Mobility – Seated Straddle and standing quad stretch
A) 3 Position Power Snatch x 4 @ 50 – 60 %
B) Power Snatch – Build to a 1 RM
Metcon – 10 Min AMRAP
15/12 cal Row/Ski
12 DB Box Step Ups
9 Power Snatch 95/65
Friday
Buy in – 2 Rounds
60 Jumping Jacks / 30 Sit-ups / 20 Push-ups / 10 BB Thrusters
Mobility – Wrist and t-spine on roller
A) Thruster x 3 to a heavy from rack
Metcon – 8 min AMRAP
5 Thrusters @70 -75% of A
20 Mountain Climbers
Saturday
Buy in – 2 Rounds
50 Skips / 10 Lateral Box Step Overs / 10 YTWA’s on floor / 10 Slow Squats
Mobility – Foam Roll tight spots
A) Box Step Ups – 4 x 5 / leg
*BB on back
Metcon – 1 min Stations for max reps x 3
Wall Balls
Double Unders
KBS
Burpee Box Jumps
Rest
September 4, 2020
