Monday
Buy in – EA Warm Up
A) Bench Press – 4 x 5 @ 80-90%
Metcon – 16 min AMRAP
16 Sumo Deadlift High Pull 75/55
24 Push Press
16 Bar Facing Burpees
Tuesday
Buy in – 2 Rounds – 300m Row / 10 Cossack Squats / 5 YTWAs / 5 Broad Jumps
Mobility – Banded Hip Opener + Pain Ball on Hip
A) Back Squat – 4 x 3 @ 70/75/70/70 * pause at parallel (assent) for 3 seconds
Metcon – For time
50 Wall Balls 20/14
50 Box Step Ups w/MB 24/20
50 Wall Balls 20/14
Wednesday
Buy in – 2 Rounds – 30-50 Skips / 10 BB Good Mornings / 50 ft drills – Quad Stretch, Figure Four and Banded Monster Walk
Mobility – 1 min each side Poll Hamstring Stretch
A1) Deadlift x 2 @ 80-85%
A2) Banded Glute Bridge x 15
A3) Strict Pull Up x 8-10
A4) Banded Pull Aparts x 15
Rest 90 sec x 4-5 set
Buy out – TKE (Terminal Knee Extension) 2 x 20/leg
Thursday
Buy in – 4 Rounds – 8 Cal Ski / 8 Burpees / 30 Sec HS Hold
A) Strict Press – 4 x 5 @ 60-70% (dead stop absolutely no legs!!!)
B) DB Hammer Curls x 15-12-10 each arm (alternating)
Metcon – 6 RFT
250 m Row
Double Unders x 40
Ring Muscle Ups x 2
Scale for RMU = 6 Low ring transitions
Friday
Buy in – 2 Rounds – 40 Air Squats / 30 Jumping Jacks / 20 Sit Ups / 10 Hip Flows
Mobility – Ankle smash and lengthen + PVC front rack stretch
A) Front Squat – 4 x 5 @ 80-90%
Metcon – 8 RFT
:30 Sec L-sit Hold (scale to tuck -knees together and at chest)
8 KB Goblet Squats 70/53
Saturday
Coach led Snatch warm up
A) Snatch Pull x 3 + Snatch x 1 @ 60/70/80/80
B) Ring Push up 3 x 12-15
Metcon – For time
21-15-9
Pistols x2
Power Cleans 115/85
January 16, 2020
