Monday
Buy in – 2 Rounds – 50 Skips (double or singles) / 10 KB Snatch / 10 Goblet Squats / 10 Cossack Squats / 10 Arch Hollows
A) Back Squats – 3,3,2,2,1,1,1 @ 79-91%
Metcon – “Fran”
21-15-9
Thrusters (95/65)
Pull Ups
Tuesday
Buy in – 2 Rounds – 1 min Bike / 20 Side Hops / 10 BTN Press / 10 Ring Rows / 30 sec per side Ankle / Calf Opener (on pole)
A) Strict Pull Up – Week #1 – 10 x 1/2 of what you hit on last weeks test
*if you are not here Tuesday make it up another day
B) 8 min EMOM – 1 Power Clean + 2 Power Jerks (building)
Metcon – For Time
400m Run
60 Double Unders (120 Singles) Rx+ 90 Doubles
30 Box Step ups
800m Run
60 Double Unders (120 Singles) Rx+ 90 Doubles
30 Box Step Ups
400m Run
Wednesday
Buy in – 10 Min Every 30 sec Complete 2 Burpees + 1 Strict HSPU
*reminder on pull up week #1 work
A) Strict Press 3 x 4 @ 80-89%
Metcon – “Chiparoo”
100 Sit ups
90 Air Squats
80 Double Unders (160 Single Unders)
70 Box Jumps
60 Arch Hollows (swing with cloth between your feet)
50 Plank Jacks
40 Pistols
30 Lateral Box Step Overs
20 Strict TTB (Strict Knee to chest)
10 V- snaps
Thursday
Buy in – 2 Rounds – 40 Walking Lunges / 10 Cat Cows / 5 Each Side Kneeling Thoracic Rotations / 30 sec Down Dog / 30 sec Each Side Samson Lunge
Mobility – Calf smash and stretch
A) Front Squat – 4 x 4 @ 70-79%
B) DB Bench Press 4 x 12 Alternating (rest is at lockout)
Metcon – 8 Min AMRAP
3 Clusters @ 70% of Clean 1rm
12 Grasshoppers
6 Wallballs (heavier than normal)
Friday
Buy in – EA warm up + 3 x 5 of each – roll overs (on green mat) + lever pull drill with box
A) Deadlift – 4 x 4 @ 70-79%
B) Push Press – 4 x 4 @ 70-79%
Metcon – 5 Rounds
10 Sec all out Bike Sprint
10 DB Squat Snatch (50/35)
Rest 2 min
*work on speed and quick transitions set up DB 10 ft away from bike and work on hustling to the DB
Saturday
Buy in – Coach Led Snatch Prep
A) Hang Snatch – Work Up To A Heavy Triple
Metcon – Brutes “Brutal Friday” “Monster”
45 Deadlifts (255/175)
45 Strict HSPU
HS Walk 150ft (25ft x 6)
30 Deadlifts (275/195)
For Time
June 20, 2019
