Monday
Buy in – EA Warm up
A) Strict Press – Build to a Heavy 3
B) DB Torso Row – 4 x 6 /side
Metcon – 10 Min AMRAP
20 DB Push Press (40/25)
15 Cal Row/Ski
10 T2B
Tuesday
Buy in – 2 Rounds – 250m Row / 10 Hip Flows / 10 Goblet Squats / 10 Face Pulls
Mobility – Super Front Rack + Deep Hip Opener
A) Front Squat – Build to a Heavy Single
B1) Broomstick Jump x 10
B2) Speed Skater x 10
Rest 60 sec x 3 set
Metcon – 3 RFT
20 KB Box Step Ups (24/20) (53/35)
20 KBS
Wednesday
Buy in – 12 min – 10 Reps each – Samson Lunge / PVC OHS / Sit-ups / Ring Row / Dips
EMOM Madness!!!
A) 20 Min EMOM
Min 1 – 10
Odd – 12 Box Jumps
Even – 12 Wall Balls
Min 11 – 20
Odd – 12 Goblet Squats
Even – 12 Push-ups
Rest 5 – 10 min
B) 8 Min EMOM
Odd – 15 DB Thrusters
Even – 15 DB Deedlift
Thursday
Buy in – 2 Rounds – 30-50 Skips / 10 Scorpions / 10 Inch Worms / 30 Sec Reverse Plank
A1) Bench Press 4 x 3 @80-95%
A2) Strict Chin-up/Pull-up x 10 (2 sets each)
Metcon – 14 Min AMRAP
Row 20/15 Cal
Run 200m
Friday
Buy in – 2 Rounds Burgener warm up
Mobility – Mid Pec Opener (on rig) and Frog Stretch
A) Low Ring MU Transition Drills
B) Hang Snatch Doubles (building)
Metcon – Open 14.1
30 DU
15 Power Snatch (75/55)
10 Min AMRAP
Saturday
Buy in – 2 Rounds – 10 x 10m Side Shuffle / 20m Bear Crawl / 20m High Hips Crab Walk / 10 Lunge w/ Twist
Mobility – Foam Roll Hamstrings/Glutes/Back
A) Deadlift – 4 x 5 @65-75%
B) Take some time to prep for Metcon
Metcon – 5 RFT
5 BMU
5 Strict HSPU
10 (5 each arm) DB OH Squat (50/35)
March 8, 2020
