Monday
Buy in – 2 Rounds
300m Row or Ski / 10 Step in and out Burpees (change lead foot each rep) / 15 Banded Pull Aparts / 30 sec side planks
Mobility – 4 pos wrist stretch
A) Tempo Strict Press – 3 x 5 @ 70 – 75% @20X0
Metcon – For time
750/650 Row or Ski
then
24-18-12
T2B
HSPU
then
750/650 Row or Ski
Tuesday
Buy in – 2 Rounds –
30 Penguin Taps / 20 Lunges / 30 Double Penguin Taps / 10 BB Push Press w/ Pause overhead
A) BB Box Step Ups 6 x 12 build to moderate load
rest 2 min between sets
B) BB Bent Over Row x 12 @ moderate
Metcon – 3 Rounds
12 Thruster 115/80
100 Single Unders
Wednesday
Buy in – 2 rounds
30 Air Squats / 10 Jump Squats / 10 BB Power Cleans / 10 BB Front Squats
Mobility between rounds
A) Clean Triple – If you know your max 70/75/80/82-85%
if you don’t have a max build in 6-7 sets
Metcon – Helen
3 RFT
400m Run
21 KBS 53/35
12 Pull Ups
Thursday
Buy in – EA Warm-up
Plyo Drills
Both Legs – 2 sets
:08 work / :20 rest
1 to 2
1 to 4
1 to 3
2 to 4
rest 2 min
Single Leg
same thing but :06 / :10
4 x 1 each – single leg broad jump
rest as needed
Lateral Bounds (speed skaters)
:20 work / :15 rest
Strength – Build to a Heavy Double Push Press in 4-5 sets
Friday
Buy in – 2 Rounds
30-50 Doubles or Singles / 20 Cossack Squats / 10 Face Pulls / 20 Hip Flow (90/90s) / 10 Vsnaps
A) Back Squat – 3 x 3 @ 80-85%
Metcon – For time
300 Double Unders
100 Deadlifts (155/105)
150 Sit ups
Scales –
Skipping – 200 DU or 400 Single Unders
Deadlift – weight
Sit-ups – 100
Saturday
Buy in – 4 Rounds
200 m Run
15 Burpees
A1) DB Floor Press x 12
A2) DB Curls
A3) Plank Up Downs x 24
A4) 400m Run
Rest 3 min x 4
June 15, 2020
