Monday
Buy in – 2 Rounds – 300m Row / 10 Arch Hollows / 10 Face Pulls / with PVC 5 Snatch Grip Deadlifts / 5 Pulls / 5 Power Snatch / 5 OHS
A) Snatch Pull x 3 + Snatch x 3 – Build to 75-80% in 5 – 6 sets
Metcon – 7 min AMRAP – 3 min Rest – 7 min AMRAP
5 Squat Snatch 95/65
9 T2B
33 Double Unders
9 DB Push Press 35/25s
18 Cal Row
Tuesday
Buy in – EA warm up
A1) Step Ups x 5/leg (AHAP without loss of form)
A2) Incline Bench x 6 @55-65%
A3) Chin Up x 8-10 (Unbroken!!)
Rest 90 sec x 4 sets
Metcon – on Bike
:30 Surge
DBL DB Clean x 12 50/35s
Rest 2 min
x 5
Wednesday
Buy in – 2 Rounds – 10 x 10m Side Shuffle / 10 Hip Flows / 10m X- Band Walk / 30 sec Squat Hold
A) Back Squat – 5 x 5 @ 70-80%
Metcon –
1500 m Ski for time
Buy out – 2 -3 rounds
A) 5x Wall Walks
B) 10x Gymnastics Crunches – 3 sec hold in Hollow
C) 5x Low ring MU Transitions
Thursday
Buy in – 5 min Skipping Practice – then 2 rounds – 10 BB Good Mornings / 10 BB Bent Over Rows / 5 YTWAs / 30 sec Banded Lat and Tspine stretch
A) Deadlift 4 x 4 @ 65-75% (TNG)
Metcon – For time
“Ala Carte”
80 Box Jumps 24/20
60 HSPU
40 Clean and Jerks 155/105
*you choose house to break it up – 20 min cap
Friday
Buy in – 5 Rounds – 10 cal Row + 10 Burpees
Mobility – 30 sec each side Samson Lunge + 10 close grip pass throughs
A) Split Jerk 5-5-3-3-1-1-1
Metcon – For time
15 GHD Sit Ups
30 Alt Pistols
20 GHD Sit Ups
20 Alt Pistols
25 GHD Sit Ups
10 Alt Pistols
*rx+ add 10 Pistols to each set
Saturday
Buy in – 2 Rounds – 1 Lap Bear Walk / 5 Broad Jumps / 1 min Plank / 30 Jumping Jacks
Mobility – Pick 2 tight spots and mobilize
A1) Bent Over Row x 10 BB
A2) SLRDL x 10/ Leg BB
A3) Farmer Carry (suitcase carry) x 60m each arm
A4) BB Roll Out x 6-8
Build from light to moderate through 3 rounds
Metcon – 14 Min 65-75%
400m Row
30 Cal Bike
400m Ski
January 10, 2020
