Monday
Buy in – EA warm up
*Pull Up Week 6*
A) Hang Power Snatch x 2 + Power Snatch x 2 – 4 sets Btw 70-79%
Metcon – 4 sets *Power + Intensity*
Power Clean x4 @ 70%
T2B x10
Row 8/6 cal
Tuesday
Buy in – 2 rounds – 1 min Bike / 10 Russian KBS / 5 KB Snatch + 50ft OH carry each arm / Goblet Squat x 5 @44×1 / 25ft Side to Side Lunge
A1) Back Squat x 2 @ 80%
A2) KB Snatch x 10 (5 each arm Heavy)
A3) Strict Leg Lifts x 10
B1) Front Rack Box Step Ups x 10 Alt (30% of Front Squat)
B2) Back Extensions x 10 (GHD)
B3) Turkish Sit up x 10 (5 Each arm)
Wednesday
Buy in – 2 Rounds – 30 – 50 Double Unders / 15 Mixed Up Push Ups / 10 YTWA’s (CONTROL!!) / 20 Alternating SL KB Deadlifts (not RDL) / 20 Speed Skaters
A) Deadlift – 4 x 10 @ 50 – 60%
B) Push Press – 5 sets to build to a 10RM
Metcon – 6 Rounds For Time
200m Run
12 Burpees
15 HSPU
Thursday
Buy in – Rowling
Get set up and warm for EMOM
EMOM x 30 Min
Minute 1: Burpee Box Jump Overs x 8
Minute 2: T2B x 10
Minute 3: Double Unders x 45
Minute 4: Push Ups x 15
Minute 5: Calorie Row x 14/10
Minute 6: Pull up x 10
Rx+ – BBJO x12 / T2B x15 / DU x 65 / St. HSPU x12/9 / Cal row 20/15 / RMU x6/4
Buy out – 2 min Seated Straddle
Friday
Buy in – 2 rounds – 50 Jumping Jacks / 10 Samsun Lunges / 30 Sec Bar Hang 30-60 sec HS Hold / 10 DB Cuban Press
Prep – Cleans and Box Step Ups
Metcon – BrUTEal Friday “Quadzilla”
50 DB Cleans
50 Box Step Ups (24/20) Alternating
2 Rounds For Time
50/35lb DBs
A) Seated DB Press – 3 x 8
Buy out – 90 sec Couch stretch per leg
Saturday
Buy in – 2 rounds of Burgener
Mobility – Foam roll and Pain ball!!!
A) 3 Position Power Clean – 4 sets between 60-70%
B) 3 Position Power Snatch 4 sets between 60-70%
Metcon – 6 Rounds For time
Strict Press x 7 95/65
Pistols x 14 (alternating)
KB Snatch x 16 (8 RT/8 LT)
Rest 1 min
July 23, 2019
