Monday
Buy in – EA Warm-up
A1) Alternating DB Press x 16 (8 per arm)
A2) Strict Chin-up x 3 *as hard as possible
Rest 1:30 x 5
Metcon – “Grover”
20 min AMRAP
5 Push-ups
10 Walking Lunges
15 Sit-ups
Tuesday
Buy in – 2 Rounds
Parking Lot Lap / 10 Goblet Squats / 10 KB RDL / 10 Inch Worm
Mobility – Banded Ankle + Hand in High Band
A) Thrusters from the rack – 3 – 3 – 2 – 2 – 1 – 1 – 1
*build to a heavy
Metcon – 4 RFT
200 m Run
12 Wall Balls
20 Medball Cleans
ball @ 20/14
Wednesday
Buy in – 5 min – 10 Single or Double Penquin Taps + 10 – 20 Single Unders or Double Unders
Then 3 Rounds – 10 Coach Led BB Deadlifts / 10 Dead Bugs
A) Deadlift – Build to a Heavy Double
Metcon – Every 3 min x 5
100 m Row Sprint
20 Pistols (scale accordingly)
Thursday
Buy in – 3 Rounds – 5 Bacon Flips / 10 Stalder Leg Lifts / 5 Press to HS Jumps / 3-5 Wall Walks
A1) Cross Body Hammer Curl x15 per arm
A2) Floor Press in Bridge x 15
Rest 90 x 4
Metcon – for time
5000m Row
Friday
Buy in – 2 Rounds – 12 Burpees / 12 Cossack Squats / 6 Yoga Push-ups (don’t rush) / 12 PVC OHS / 30 sec Hang From Rig
Mobility – Foam Roll – t-spine and lats
A) Power Clean + Hang Power Clean + 2 Push Press
*build to a heavy in 6 sets
If you missed yesterday
5000m Row
If you were here yesterday
B) 1 Snatch Pull + 1 Snatch (full) + 1 OHS
4 sets between 80-85% of your snatch
Saturday
Buy in – 4 Round – 200m Run + 15 Cal Row *increase intensity each round
then – 2 rounds – 10 Lunge with thoracic rotation + 15 Cyclist Squats
A1) Speed Back Squats x 3 @moderate but with speed still + pause in bottom before exploding up
A2) DB Vertical Jump x 4 *rebound these no pausing
rest 2 min x 4
Metcon – For time
30 T2B
30 Lunge-ster 95/65
30 T2B
*Lunge-ster = BB in front rack , reverse lunge left leg, reverse lunge right leg, thruster – scale weight to be able to do at least 3 at a time
July 21, 2020
