Monday
Closed
Tuesday
Buy in – 2 Rounds
40 Skips / 10 Front to Back Press / 10 Squat Jumps / 30 Sec HS Hold
A) Strict Press x 2 + Push Press x 2
*Build to a heavy in 6 sets
Metcon – 14 min AMRAP
25/20 Cal Row
16 Chest 2 Bar
10 Strict HSPU
Wednesday
Buy in – EA Warm-up
A1) Speed Back Squats x 3 @60%
*Pause @ bottom and explode up
A2) DB Squat Jump x 4 *intensity!!
Rest 90 sec x 5 sets
Metcon – E2M x 6
8-10 Toes 2 Bar
10 Pistols
10 Gymnastics Crunches
Thursday
Buy in – 3 Rounds –
10 Burpees / 10 BB Goodmornings / 45 sec Reverse Plank / 1 min per side Worlds Greatest Stretch
Mobility – 45-60 sec per side hamstring post stretch
A) Deadlift – 4 x 5 @ 70-75%
B) Push-up 3 x max effort set *finish how you start
Metcon – 10 min AMRAP
10 Wall Ball 20/14
5 Burpees
Friday
Buy in – 2 Rounds
200m Run / 5 – 10 of each – split jerk step outs , toes to split , split jerk w/ PVC / 20 Hurdle Steps (10 each side)
Mobility – foam roll glutes and lats
A) Power Clean x 1 + Split Jerk x 2 * build to a heavy in 6 sets
Metcon – 3 Rounds for time
Clean + Jerk x 10 (155/105)
400m Run
Alternating DB Snatch x 20
200m Run
Saturday
Buy in – 2 Rounds
30 Reverse Lunges
20 Russian Twists
30 sec Squat Hold
30 sec Plank
Mobility – Deep Lunge
A) Reverse Lunge w/ BB in Front Rack
5 x 8 per leg
Metcon – 4 RFT
50 Double Unders
30 Sit-ups
10 Heavy Russian KBS
August 7, 2020
