Monday
Buy in – 2 rounds – 30 Air Squats / 10 Pass Throughs / 10 Face Pulls / 10 Banded Good Mornings
A) Power Clean x 2 + Split Jerk x 1 * to a moderate for the day
B) Pull Up week #2 – 7 x Last week + 1
Metcon – 12 Min Amrap
1 Rope Climb
10 Push Ups
15 Air Squats
Tuesday
Buy in – EA Warm Up
A) Deadlift – 4 x 6 *light around 50%
B) Push Press – 4 x 4 @ 70-79%
Metcon – 4RFT
7 Snatch (75/55)
7 BMU (10 C2B)
7 Ring Dips
Wednesday
Buy in – 2 rounds – 30 – 50 Skips / 10 Lunge with Reach / 10 Cuban Press BB / 10 Deadbugs (slow and controlled) / 10 Hip Flows
Mobility – Front Rack
A) Front Squat – 1 @33×1 + 2 Regular *5-6 sets to a moderate
B) 1/2 Kneeling KB Press x 8/ arm x 3 sets
Metcon – 3RFT
500m Row
30 Sit ups
400m Run
Thursday
Buy in – 2 rounds – 10 Box Step Ups / 5 YTWA’s / 20 Flutter Kicks / 25ft walks – Figure 4 / Quad Pull / Inchworm
Mobility – 1 min Standing Stalder and Standing Pike
A1) Bench Press x 10
rest :15
A2) DB Bicep Curl x 10 (hammer)
rest :15
A3) Tricep Pull Down x 10 (Banded)
Rest 1:30/2:00 x 4 working sets
Metcon – 15-12-9
S2OH (135/95)
Burpee Box Jump Overs (24/20)
Friday
Buy in – 2 rounds – 2 min Bike / 10 Russian KBS / 5 Broad Jumps / 10 Cossack Squats / 5 Lever Pulls
A) DB Practice – Build to some Heavy Singles and Doubles in Snatch (single and double arm) / Clean + Jerk (Double Arm) (Power and Squat) / Hang Clean and Split Jerk (Single Arm) / Thruster *get heavy and have fun!!
Metcon – 3 RFT
21 Alt DB Snatch (50/35)
15 T2B
9 Double DB Squat Cleans (50/35)
Buy out – Couch Stretch 2 min / Side
Saturday
Buy in – Junk Yard Dog + Hot Potato
A1) Box Squat x 5 (explosive)
rest :15
A2) Curtsy Squat x 20
no rest
A3) Quadruped Shoulder Taps x 10 (5 each alt)
Rest 1 min
Metcon – 8 Min Amrap
70 Single Unders
50 Jumping Jacks
20 Push ups (ever 5 Push do a no jump burpee) *no step ins
June 27, 2019
