Monday
Buy in – 2 rounds – 1:30 Bike / 15 Push Ups / 8 per arm KB High Pull / 10 Banded Good Mornings
Mobility – 30 sec each – torso twist and chicken wing
A) Bench Press – 5 x 2 @ 80 – 85%
B) DB Torso Row 3 x 10 per side (make sure to rotate torso)
Metcon – 3RFT
12 Sumo Deadlift High Pull
18 Push Press
12 Bar Facing Burpees
Rest 1:30 – BB @ 75/50
Tuesday
Buy in – 2 rounds – 1 min skip (double or single) / 10 alternating scorpions / 10 bird dogs / 5 Hang Clean High Pulls / 5 Hang Power Cleans
Mobility – Super Front Rack and Wrist Stretches
A) 2 Hang Clean High Pulls + 2 Power Cleans @ 65-75% *5 min EMOM
B) Back Squat – 4 x 4 @ 70-79%
Metcon – 1 min work 30 sec rest/transition x 2 rounds
- Box Jumps (24/20)
- KB Swings (53/35)
- Plank
- DB Snatch (alt) (50/35)
- Double Unders
Wednesday
Buy in – EA warm up (find a max set of strict pull ups)
A) Deadlift – 5 x 2 sets 1-3 @ 70-79% sets 3+4 @ 80-85%
B) GHD sit ups 3 x 10-20
Metcon – 12 Min AMRAP
100ft Walking Lunge (Bear Hug Medball)
12 Single Arm Hang Clean and Jerk (50/35)
20 Wallballs
Thursday
Buy in – 2 rounds – 200m Run / 30 sec Supinated Hang / 30 sec HS Hold / 10 Face Pulls / 5 Broad Jumps
Mobility – Pain Ball on Hips and Shoulders
A) Push Press – 4 x 4 @ 70-79%
B) BTN Press (strict) – 5 x 10 (light and perfect reps 1 min rest btw sets)
Metcon – “Helen” 3RFT
400m Run
21 KBS (53/35)
12 Pull ups
Friday
Buy in – 3 Rounds (easy) – 1 min Row / 1 min Reverse Burpee
then 2 rounds of Burgener
A) Snatch – Build to A Heavy in 6-7 sets
B) OHS 5 x 5 @ Moderate *from floor
Metcon – 3 Rounds
20 Cal Bike
15/10/5 Devil Press (50/35)
Saturday
Buy in – 15 min for Quality
10 x 10m Side Shuffle / 10 Each Way Cossack Squats / 10 Squat + Thoracic Rotation / 5 Each Way Lateral Box Step Up / 10 Front Rack Rocks
Mobility – Lat Smash + Plate Wrist Stretch
A) Front Squat – 3,3,2,2,1,1,1 @ 79-89%
Metcon – 3 Rounds
Power Snatch x 6 (60%)
DB OHS x 4 /arm (8 total) (40/30)
Box Jump Overs x 10 (24/20)
Bear Crawl x 50ft
Rest 1:30 – 2:00 / round
June 20, 2019
