Monday
Buy in – 2 rounds – 300m Row / 10 Banded Goblet Squats / 1 min Reverse Plank / 10 Pass Throughs
Mobility – Pain Ball On Hip and Frog Stretch
A) Tempo Back Squat – 3 x 5 @ 70-75% @3030
B) Tempo Single Arm OH Press – 3 x 12 @2000
Metcon – For time
5 RMU
10 Devil Press
4 RMU
15 Devil Press
3 RMU
20 Devil Press
2 RMU
Tuesday
Open Gym 6 – 930
Wednesday
Open Gym 1-330
Thursday
Buy in – 2 Rounds – 30-50 Double or 50 Single Unders / 10 Light DB Cuban Press / 10 Push Ups / 20 Banded Pull Aparts
A) Bench Press (waves) – 6/4/2 @80/85/90
6/4/2 @83/88/93
Warm up Power Clean
Metcon – 6 Rounds
5 Power Cleans (TNG – Fast but perfect reps!!)
6 x 25ft Shuttle Sprint
Rest 3 min
Friday
Buy in – 2 Rounds – 300m Ski / 18 Reverse Lunges / 60 m Double KB Front Rack Carry / 20 Line Hops (fast feet and arms) / 5 Light Power Cleans + 5 Power Jerks
A) 1 Power Clean + Jerk – Every 90 sec to a max (10-15 lifts)
Metcon – CF Open 17.5 Plus
7 RFT
9 Thrusters 115/80
35 Double Unders (singles x2)
Saturday
Buy in – Squat Flow #1 – Standing -> Plank -> Groiner -> Cossack Squat -> Plank -> Repeat -> Stand -> Squat Jump x 10
2 x 5 YTWA’s
A) Speed Back Squats – 4 x 3 @ 60%
Metcon – 24 Min Flow 65-75%
KBS x 12 53/35
Box Jump x 12
Push Up x 12
Pull Up x 12
HSPU x 12
T2B x 12
December 31, 2019
