Monday
Buy in – Coach Led Warm up
Metcon –
Row 1500m
Run 1 km
Double Unders x 200 (Singles 400)
Rest 4 min Repeat *goal is two rounds to be close
RX+ 2k row/1200m Run/300 Double Unders
Butts and Gutts Buy out – 3 sets
1 min Hollow Hold
1 min Russian Twist
30 sec each leg Glute Bridge
rest as needed between rounds
Tuesday
Buy in – 2 rounds 1 min Bike / 10 Single Arm RKBS per arm / 5 Goblet Squats @44×1 / 10 Front Rack Rocks / 5 BB Split Jerks w/ Pause
Mobility – Foam Roll on quads and lats
A) Front Squat x 3 + Split Jerk x 2 – 4 sets between 80-90%
B) Pull ups Week 5 – 5 sets if you made last week add a rep if not try and master last weeks number
Metcon – 5 Rounds
10 Pistols
6 Burpees
10 T2B
6 Burpees
10 DB Box Step Ups (40/25s)
Wednesday
Buy in – 2 Rounds – 50 Air Squats / 5 YTWAs / 10 Ring Rows / 10 Push Ups (strict as you can) / 10 Banded Good Mornings / 10 Clamshells (banded) per side
A1) Bench Press x 6
A2) High Box Jumps x 6
A3) DB Bent Over Row x 6 per arm (light and hold top position for 3 sec hold)
A4) Russian KB Swing x 6 Heavy
A5) Single Arm KB Press x 6 per arm (standing)
A6) Scissor Kicks x 20 (holding plate)
3 – 4 Working sets – resting about a min between movements
Thursday
Buy in – EA Warm up
A) 3 x 10 Box HSPU (challenge yourself!!)
3×5 Teadybear Stand to Head stand (start of kip)
B) Deadlift – 4×5 @ 70-79%
Metcon – 12 min AMRAP
24 Wall Balls
24 Reverse Lunges
24 Sit ups
Friday
Buy in – 2 rounds – 30-50 Double Unders / 50 ft DB Bear Crawl / 5 Double Jumps / 50 ft Double KB Overhead Carry / 10 Pass throughs / 10 Banded Pull A Parts
Mobility – Spend Some time in the end range of hips + Ankles
A) OHS 5 x 5 Up to a heavy
Metcon – 8 rounds with partner
35 Air Squats
28 KB Swings
22/18 Cal Bike (Rx+ 28/24)
Saturday
Buy in – 1 round Fish game then 2 Rounds – 10 Front To Back Presses / 10 BB Bent Over Row / 10 BB High Pulls / 10 Wall Dips
Mobility – Wrist and Front Rack
A) Strict Press – 3×4 @ 80-89%
B) Push Press – 3×4 @ 70-79%
C) Alternating EMOM – 10 Min – 10 Alternating DB Snatch + 8 Burpees To a Target
D) Alternating EMOM – 8 Min – 8 DB Hang Clean and Jerk Right Arm + 8 DB Clean and Jerks Left arm (do 1 arm each minute)
July 16, 2019
