Monday
Open Gym 7-10 am
Ideas
Pull ups week #3 5 x +1 from last week
Front Squat – 3 – 3 then 5 x 2 @ 70-79%
Metcon – Hero WOD – 20 min AMRAP
You Go I Go
5 Pull Ups
3 Wall Walks
16 Burpees
Tuesday
Buy in – 2 rounds – 90 sec Bike / 10 Perfect Push Ups (just negative if you cant do a perfect push up) / 10 Hollow Rocks / 10 Broom Stick Jumps
Mobility – Hand in High Band and T-Spine on Foam Roller
A) 1 Clean Pull + 2 Power Cleans + 2 Push Press – 6 sets btw 65-73%
Metcon – 2 Rounds – 2 min rest btw
21 -15 – 9
ALT DB Snatch / Burpee to a target / Box Jump Step Downs
Wednesday
Buy in – 10 Min EA Warm Up
Super Set x4 – a set starts every other minute
A) Dumbbell Bench Press x 10 *slow + controlled lower
B) Double Dumbbell Rows x 10 *high elbows and keep pulling back
C) Seated Dumbbell Press x 10 *control at the top
D) Rear Delt Flyes x 10 (plates) * all the way down, all the way up and squeeze at the top
E) Dumbbell Skull Crushers x 10 *lower the db to the side of your head
Buy out – 2 min Bottom of squat hold
Thursday
Buy in – 2 rounds – 20 – 50 Double Unders / 10 Banded Pull Aparts / 15 per arm DB high pulls (slow and controlled with high elbow) / 5 Double Jumps
Mobility – Hips and Shoulders
A) 3 Position Snatch – 3 sets between 50-60%
B) Hang Snatch EMOM x 10 min *building
Metcon – “Level Up”
48 T2B
12 Overhead Squats
For time (185/125)
Friday
Buy in – 1 km easy Jog then – 2 rounds – 10 Cossack Squats (pause at end range) / 10 Hip Flows ( pause at end ranges) / 10 Alternating Groiners / 5 YTWAs / 10 Ring Rows
A1) Back Squat – 4 x 3 + 4 x 2 @65-75%
A2) Handstand Push Ups – 5-10 reps each set (3s do Strict, 2s Kipping)
*no rest between back squats and hspu
Metcon – 10 Rounds with a Partner * 5 each you go I go
21 Air Squats
15 KB Swings (53/35)
15/12 Cal Bike
Saturday
Buy in – Line drill warm up
Mobility – Pain ball on hips and Soas with KB and Ball
A) Romanian Deadlift -3 x 3 @65% of BS
B1) Side to Side Jumps x 20
B2) Med Ball Jumps x 10 + 10 (8/6#ball)
no rest between jumps x 3 sets
C) Strict Press – 5 sets to hit a heavy double
Metcon – 6 RFT
8 Strict Pull ups
8 Strict Press @ 60% of (C)
16 Goblet Curtsy Lunges
July 2, 2019
