Monday
Buy in – EA Warm Up
A) Tempo Front Squat – 3,2,2,1,1 @ 75-80% *tempo @30×3
Metcon – 16 Min AMRAP
25 Double Unders
3 Burpee Box Jump Overs
5 Push Ups
Tuesday
Buy in – 2 Rounds – 300m Row / 1 min Tall Plank / 10 Goblet Squats / 10 Arch Hollows
Mobility – Pec Stretch x 30 sec /side / Pigeon x 30 sec /side / Frog x 1 min
A) Bench Press – 8/6/4 75/80/85%
8/6/4 77.5/82.5/87.5%
Metcon – For time
5 Ring Muscle Ups
+
21-15-9 Dual KB Front Squats (53/35)
*scale for RMU is 15 Pull ups and 15 Ring Dips (break up as you wish)
Wednesday
Buy in – 2 Rounds – 250m Ski / 30 Sec Hang in Hollow / 30 Sec HS Hold / 10 Light DB Cuban Press / 10 Yoga Push Ups
Mobility – Pain Ball on Shoulders and Triceps
A) 8 Min EMOM – 4 C+J @ 65-70%
B) HSPU Negatives x 3-5 reps @ 5+ sec lower
Metcon – For Time
1000m Ski
Thursday
Buy in – 2 Rounds – 40 Air Squats / 30 Jumping Jacks / 20 Reverse Lunges / 10 Face Pulls / 5 Vertical Jumps
A) Tempo Romanian Deadlift – 4 x 8 @ 55-65% of Back Squat
@2020
Tabata Day!!
- Split Squats
- Hollow Rock
- Alternating DB Snatch (+your usual weight)\
- Hanging Flutter Kicks (controlled)
Friday
Buy in – 5 Min Skipping Practice – then 2 Rounds – 10 BB Front to Back Press / 10 Ring Rows / 10 Banded Glute Bridge / 5 YTWAs
Mobility – Hand in High Band 1 min each arm / Bully Stretch 30 sec each arm
A) Push Press – Build to a Heavy 2 in 6 sets
Metcon – 3-4 Rounds @ Z2 (65-75%)
Bike 25/18 Cal Bike
Turkish Get-up x 10 (25/15)
GHD Sit Up x 20
Saturday
Buy in – 2 Rounds – 30 Walking Lunges / 10 Hip Flows with holds / 30 sec Side Plank per side / 30 sec Prayer Stretch
Mobility – 1 min Knight to Hamstring Stretch
A1) Back Squat x 2 – Build to 80% in 6 sets
A2) DB Vertical Jump x 3
A3) Vertical Jump x 5
Metcon – 10 Min AMRAP
12 DB Alternating Push Press + Push Jerk (50/35)
12 Burpee Box Step Overs