Monday
Open Gym – 8am – 11am
Tuesday
Buy in – 2 rounds – 250m Row / 10 Front to Back Press / 10 Ring Rows / 10 Push Ups
Mobility – 30 sec each – Wall Shoulder Stretch / Torso Twist / Chicken Wing
A) Strict Press – 4×4 @ 70-79%
B) Push Press – 4×4 @ 80-89%
Metcon – “Grover”
5 Push Ups
10 Lunges
15 Sit Ups
20 Min AMRAP
Wednesday
Buy in – EA Warm Up
A) Front Squat – 6×4 @ 70-79%
B) Pull Up Week 8!! We are retesting next week!!
Metcon – 12 Min EMOM Alternating
Odd minutes – 4 Squat Clean + Jerks @ 60-75%
Even minutes – 15 Wall Balls (Rx+ heavier ball)
Thursday
Buy in – 2 Rounds – 30-50 Double Unders / 10 BB Good Morning / 5 YTWAs / 10 Banded Glute Bridges / 5 Speed Skaters
A1) Deadlift – 4×4 @ 75-85%
A2) 5 Squat Jumps
B) Strict HSPU – 3 max sets 2 min rest
Metcon – 10 min AMRAP
15 Cal Ski
200 m Run
15 Cal Row
Friday
Buy in – Gymnastics Holdathon Plus Some – Accumulate time and 2 rounds
45 sec Tuck Or L-sit hold / Hang From Bar 30 sec Hollow and 30 sec Arch / 1 Min Plank / 10 Parallette Pass Through / 30 Sec Reverse Shoulder Stretch / 10 Ring Dips / 1 min Hollow Hold / 3-5 Skin The Cat (Rx+) / 20 Sec Back Bend
A1) KB Torso Row x 10 each side
A2) Seated External Rotation (shoulder) x 8/arm
x3 sets
Metcon – 21-15-9
Burpees Onto Plate (45)
Toes To Rings
Saturday
Buy in – 2 Rounds – 30 Goblet Squats / 10 Banded Ys (Press) / 10 Cuban Press / 5 Broad Jumps / 10 Hip Flows
Mobility – Frog Stretch and Banded External Rotation
A) Back Squat – 3-3-2-2-1-1 @85-95%
Metcon – 3 Rounds
18 Hang Power Snatch (95/65)
12 KB Push Press (53/35)
3/2 Rope Climbs
Rest 2 min
August 7, 2019
