Monday
Buy in – 2 Rounds – 18 Cal Ski / 10 Glute Bridge (band) / 10 YTWA’s (5+5) / 20 Lunge w/ stretch
Mobility – Lat smash on foam roller
A1) DB Bench x 8
A2) BB Bent Over Row x 8
Rest 60-90 sec between sets x 6 sets to a Moderate
Metcon – 8 Min AMRAP
10/8 Cal Ski
8 Push Press 95/65
8 T2B
Tuesday
Buy in – EA Warm up
A1) Power Clean x 3 @50-60% *fast and explosive
A2) 3 Way Raise x 8’s
A3) GHD sit ups x 10 -15
A4) Double Unders x 30-50 *if you can go for unbroken!!
x 5 sets – rest 60 – 90 secs between sets
Wednesday
Buy in – 2 Rounds – 300m Row / 10 Lateral Box Step Ups (each side) / 1 min each Hollow and Superman Hold
Mobility – Couch Stretch + Trap release
A) Reverse Lunge x 6/leg – 5 sets to a moderate
* rest 90 between sets
B) Cross Body Carry x 40m each side – 4 sets rest 30
*1 KB in front rack and 1 KB as farmer carry
Metcon – 10 min AMRAP
15 KBS 53/35
15 Box Jumps 24/20
15 Alternating DB Hang Snatch 50/35
Thursday
Buy in – 2 Rounds – 35 Penguin Taps / 35 Double Penguin Taps / 5 meter Banded Monster Walk / 10 Pass Throughs each grip / 5 Broad Jumps
A) Push Press 4 x 5 @ 60%
B) Ring Row 3 x 15
Metcon – 3x Tabata
#1 – Hollow Rock
#2 – Mountain Climbers
#3 – Russian Twists
Friday
Buy in – EA Warm up
A) 3 Position Power Snatch – 4 sets @ 50-60%
Metcon – 5RFT
15/12 Cal Bike
12 Strict HSPU
6 Deadlift 255/175
Saturday
Buy in – 2 Rounds – 200m Ski / 10 Speed Skaters / 10 Push Ups / 10 Ring Rows
Mobility – Pain Ball on Glutes and Hamstring (seated on box)
A) Back Squat – 4 x 8 @50-60%
B1) BB Curls x 8
B2) Banded Tricep Pull downs x 10
Metcon – 4 RFT
10 Cal Row
10 Burpees
February 2, 2020
