Monday
Buy in – 3 min Bike/Row/Ski – then – 20 Goblet Squats / 10 Face Pulls / 10 High Jumps / 10 Pass Throughs
A1) Front Squat x 3 @75-80%
A2) Double Jump x 10
A3) Side to Side Jumps x 20
Rest 2 min x 3 sets
Metcon – 8 min Work / 4 min Rest x 2
Row 35/28 cals
Double Under x 70
Power Snatch @60% x 12
BMU x 6 (12 C2B Pull ups)
Dbl KB Front Rack Step up x 18 (24/20) (35/25)
Tuesday
Buy in – EA Warm up
“Deck Of Pain”
Clubs = Wall Balls
Spades = KBS
Diamonds = Ring Push Ups
Hearts = Pull Ups
Jokers = 20 Burpees
Wednesday
Buy in – 2 Rounds – 300m Row / 50 ft Bear Crawl /10 Inch Worm w/push ups / 1 min Rev Plank
Mobility – Hamstring on Post
A) Deadlift – 3 x 15 (TNG) @ 60-65%
B1) DB Bent Over Row x8/arm
B2) Z-Press x 8 with DB or KB
ss x 3 at load
Metcon – 10-1
Push Ups
T2B
Thursday
Buy in – 2 Rounds – 30 Penquin Taps / 30 Double Penquin Taps / 3 per arm Turkish Get up / 10 Pause Goblet Squats / 10 Front to Back Press
Mobility – BB smash – forearms / lats / triceps
A) Thruster – from rack 3-3-3-3-1-1-1
Metcon – 30-20-10
Hang DB C+J (50/35) *alternate every 5 reps
Cal Row
Friday
Buy in – 12 min for form
12 BB High Pull (controlled not a SDHP)
60ft KB OH carry per arm
6 High Lateral Box Step ups
A) Strict Press 4 x 4
B) Push Press 4 x 4
C) Push Jerk 4 x 4
Buy out – 100 Russian Twist
Saturday
Buy in – 2 Rounds – 15 cal Bike / 10 Deadbugs / 200m Ski / 10 Banded Air Squats (slow)
Mobility – Hip Flows + Banded Hip Opener
A) Back Squat – 4-3-2-1 @ 70-80%
Metcon – 16 min AMRAP
500m Ski
20 DB Box Step Overs (35/20) (24/20)
20 DB Bench (35/20)
February 2, 2020
