Monday
Buy in – 2 rounds – 300m Row / 5 YTWAs / 5 Goblet Squats 1/4,1/2,3/4,full (20 reps) / 10 Power Cleans (light)
Mobility – BB Front rack smash + wrists
A) Clean + Jerk x 4 * 4 sets 70-85%
Metcon – 3 RFT
Wall Ball x 15
DB Power Clean x 20
Lateral Box Jump Overs x 15
T2B x 20
Rest 1 min
Buy out – 100m suitcase carry per arm
Tuesday
Buy in – Fish game + 2 rounds 10 Russian KBS / 10 Front to Back Press / 10 Cossack squats
A) Back Squat 4×4 @ 70-79% *controlled down fast up!!
B ) Push Press 3×4 @ 80-89%
*Pull ups week four – if you couldn’t do last weeks # do it again x 5 if you could do last weeks # add a rep and do 5 sets!
Metcon – for time
100 KBS
Every minute on the minute do 2 Burpees at :00 do your first Burpees
Wednesday
Buy in : EA Warm up
A) Bench Press – Build to a heavy double in 15-20 min
Metcon – 8 rounds
250m Row
rest 2 min
Thursday
Buy in – 12 min for quality
8 Cuban Press BB (light)
10 Push up Ts
8 1 Arm High Pulls Right
:20 sec supinated hang
8 1 Arm High Pulls Left
A) Ring Muscle Up Drills
Swings/Swings with Pulls / Assisted Strict MU
B ) Partner Drags – 3x each Forward / Lateral / Backwards
Metcon- 2 Rounds for time
12 Right Arm KB Snatch (Hang)
12 Left Arm KB Thruster
30 Double Unders
12 Left Arm KB Snatch (Hang)
12 Right Arm KB Thrusters
60 Single Skips
Friday
Buy in – 2 Rounds – 50 Walking Lunges / 10 Glute Bridges / 30 sec Wall Sit / 20 Flutter Kicks / 30 sec Wall Shoulder Stretch
A) Reverse Lunge 3 x 20 alternating BB Back Rack
Metcon – 8 Rounds with Partner * you go I go (4 each)
28 Air Squats
21 KBS 53/35
16/12 Cal Bike (Rx+20/16)
Saturday
Buy in – 3 Rounds – 1 lap Bear Walk / 200m Jog / 5 Plyo Push Ups / 10 Ring Rows / 10 Alternating SLRDL w/ KBs (light)
A) Deadlift – 4×5 @ 70-79%
B) Strict Press – 3×4 @70-79%
Metcon – 12 min AMRAP
3 BMU
9 Box Jump Overs 24/20
x3
9 Shoulder to Overhead (205/125)
July 11, 2019
