Monday
Buy in – 2 Rounds
Parking Lot lap / 10 BB Power Cleans / 10 BB Front Squats / 10 BB Split Jerks (pause in catch)
A) Bottom to Top Squat Clean + Split Jerk * build to a heavy in 6-7 sets
Metcon – “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
20 Min AMRAP
Tuesday
Buy in – EA Warm-up
A1) Push Press – Building to a Heavy 4
A2) 10 x Plank Up Downs
Metcon – 8 RFT
24 Double Unders
6 Burpees
6 Strict HSPU
Wednesday
Buy in – 2 Rounds
50 Mountain Climbers / 15 BB Good Mornings / 10 Banded Pull Aparts / 30 Sit-ups
Mobility – Post Hammy Stretch + Floor Shoulder Opener
A) 10 min EMOM – 2 x Deadlift @ 75-80%
B) WOD PREP
Metcon – “Nancy”
400m Run
15 OHS 95/65
5 RFT
Thursday
Buy in – 75 Burpees for time
Mobility – Banded Hip opener / Box T-spine opener / 4 Position Wrist Stretch
A) Front Squat – 4 x 5 @ 70-75%
Metcon – DG
8 T2B
8 DB Thrusters
12 DB Walking Lunges
(35/25)
10 Min AMRAP
Buy out – 2 min per side Couch Stretch
Friday
Buy in – 3 Rounds – 10 Broad Jumps / 30 Russian Twist / 30 Sec HS Hold (free standing if you can) / 30-60 sec Supinated Hang
A) Build to a Max Height Box Jump
B) Kipping HSPU Skills and Drills
Metcon – For time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Body Weight Power Clean
Kipping HSPU
*Power Clean – scale to 70-80% of your BW
*Kipping HSPU – scale to box or DB Push Press
Saturday
Buy in – 2 Rounds
300 m Row / 10 Pass Throughs / 10 Face Pulls / 10 BB Hang Power Snatch
Mobility – Hand in High Band
A) Below Knee Hang Power Snatch x 2
*find a moderate load then do 3 sets at it
Metcon – 7 min AMRAP – 3 min Rest – 7 Min AMRAP
12 SA ALT Devil Press
15 V-Snaps
200m Run
*restart from start
July 13, 2020
