Monday
Open Gym 7-9:30 am
Tuesday
Buy in – 3-5 min Bike/Row/Ski/Skip then 2 rounds 5-10 reps of each movement with some mobility to make the movements feel like butter
Metcon – Hero WOD “Zachary Tellier”
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Wednesday
Buy in – 2 Rounds – 50 Skips (singles/dubs/penguin taps) / 10 PVC OHS + Pass Throughs / 10 Banded Pull Aparts / 20 Cossack Squats
KB Work
Russian KBS 3 x 20
Single Arm KB Snatch 3 x 20/arm
Single Arm KB OHS 3 x 15/arm
Metcon – 4RFT
12 Box Jumps 30/24
9 cal Bike
6 C+J 135/95
Thursday
Buy in – 2 Rounds – 250 Ski / 10 Hip Flows w/ stretch / 5 per side Quadrup T-spine opener / 30 Sec Goblet Squat
Mobility – Frog Stretch + Standing Straddle
A1) Back Squat x 4 @80%
A2) Kipping Pull Up 5 – 15 reps
A3) Ring Row x 5 *5 second eccentric
rest 90 sec between sets x 4 working sets
Buy out – 40 per side – Side Plank Leg Raise * break up as needed
Friday
Buy in – 2 Rounds – 15 Cal Bike / 30 Sec Supinated Hang / 10 Squat Jumps / 10 KB Plank Pull Through / 10 Sumo KB Romanian DL
Mobility – Banded Front Rack Fixer + BB Smash on Lats
A) Push Press – Build to a Heavy Double in 5 sets
B) @70-75% of A do 2 sets of 5 (TNG)
Metcon – 10 Min AMRAP
50ft DB Bear Crawl (25/15)
15 V-Snaps
25 DB Front Squats (same weight as Bear Crawl)
Saturday
Buy in – 2 Rounds – 15 Step ups / 10 Banded Good Mornings / 10 Banded Y’s (press) / 10 Groiners
Mobility – Tricep Smash + Pigeon Pose
A) 3 Position Clean (power or squat) + 1 Split Jerk *build to a heavy for the day
Metcon – 12 Min EMOM
Even min – 8 Deadlifts
Odd min – 10 Burpees
February 21, 2020
