Monday
Buy in – EA Warm-up
A) Push Press x 5 – Build to a heavy
B) Push Jerk x 5 – Build to a heavy
Metcon – 12 min AMRAP
Burpee
Cal Row
2,4,6,8,10…..
25 Double Unders after each row
Tuesday
Buy in – 2 Rounds –
50 Jumping Jacks / 20 90-90s / 10 Cossack Squats with Pause / 10 Face Pulls
Mobility – Banded Ankle and Hip
A1) Back Squat – 5 – 5 – 3 – 3 – 3 @ 70-75%
A2) DB Bent Over Row x 10
Metcon – 3RFT
400m Run
100m Double KB Farmer Carry
100m Double KB Front Rack Carry
53/35
Wednesday
Buy in – 2 Rounds –
300m Row / 10 BB RDL / 30 sec Seated Twist / 10 BB Power Clean / 30 Sec Neck Stretch / 10 BB Front Squats
A) Power Clean + Squat Clean
- Build to a heavy
Metcon – 12 min AMRAP
12 Pull-ups
12 Box Jumps 24/20
12 Front Squats 115/80
Thursday
Buy in – 2 Rounds –
Parking Lot Lap / 45 sec HS Hold / 20 Russian Twist / 10 Speed Skaters / 10 Slow eccentric Push-ups
A1) Pistol x 12
A2) DB Glute Bridge Floor Press x 12
A3) TKE x 12 per leg
rest 60 – 90 sec x 5 sets
Metcon – 21-15-9
Deadlift 225/155
SA Devil Press 50/35
HSPU
Friday
Buy in – 8 min Double Under Practice
then 2 rounds – 10 Samson Reverse Lunge / 5 YTWAs on floor / 5 Squat Jumps
A) Box Step-ups 4 x 8 per leg
Metcon – Got Core??
30 sec on 30 sec rest x 3 rounds
Grass Hoppers
Straight Leg Sit-up
Tall Side Plank – each side
Hollow Rock
Saturday
Buy in – 2 Rounds Burgener
Mobility – Pain ball on shoulders and hips
A) Hang Power Snatch x 3
- Build to a heavy
Metcon – 4 RFT
400m Row
20/15/10/5 Push Press
Start Light and add weight each round of Push Press
September 11, 2020
