Monday
Buy in – 2 Rounds – 50 Skips / 1 Min Plank / 10 Speed Skaters / 10 BB Power Cleans
Mobility – Pain Ball on Pec and BB Front Rack Rocks
A) 8 min EMOM – 3 C + J @ 70-75%
Metcon – 20 min AMRAP – 20.2.2
8 Dual DB Thrusters (50/35)
12 T2B
48 Double Unders
Tuesday
Buy in – EA Warm up
A) Tempo Back Squat @3000 – 5 x 2 to a Moderate (75-85%)
B) Tempo Pendlay Row @3000 – 4 x 4 @ 55 – 65% of Clean
Metcon – 3 RFT
16/12 Cal Bike
4 Bar Muscle Ups
12 Power Snatch (95/65)
12 Handstand Push Ups
*BMU scale is 8 C2B and 8 Push Ups
Wednesday
Buy in – 2 Rounds – 2 min Ski/Row / 10 Front To Back Press / 10 Ring Swings / 10 Face Pulls
Prep – 20 Wall Dips
A) Push Press – 5 x 4 @ 80%
B) Complete 4 min of Side plank during strength
Metcon – 15 Min AMRAP
20 cal Row
15 Air Squats
10 Push Ups
10 Ring Rows
20 Lateral Box Step Ups ( 10 each leg ) 24/20
Thursday
Buy in – 2 Rounds – 30 Jumping Jacks / 10 Burpees / 30 sec Samson Lunge each side / 15 Standing Arnold Press (light)
A1) DB Reverse Lunges x 20
A2) Alternating DB Bench x 20
A3) 30 sec “Reverse” Sorenson Hold
B) Supraspinatus Banded Raises 3 x 10-15 / side
Metcon –
1000m Ski
*if you weren’t here last week then test it out, if you were here learn from last week make another plan and PR it!!
Friday
Buy in – 2 Rounds – 50 High Single Unders + 50 Low Fast Single Unders / 10 Banded Good morning (put a band around your knees as well) / 20 Light Russian Twists
Mobility – Pec and Tricep stretches (lots of pressing lately give the body some love)
A) Deficit Deadlift – 4 x 2 @ 75% from 3-5 inch deficit
B) Banded Speed Deadlift 3 x 3 @ 50-60%
Metcon – Open 12.1
As many Burpees in 7 min
*both hands must touch a 6” target
Saturday
Closed
December 11, 2019
