Monday
Buy in – 2 Rounds
Parking Lot jog / 10 PVC Muscle Cleans / 10 PVC Front Squats / 10 BB Hang High Pulls / 10 BB Hip Cleans
A) Clean – Build to a heavy 3 in 5-6 sets
IWT
10 Devil Press (50/35)
400m Run
rest 2 min
3 Rounds
Rest 5 min
Row/Ski (cals)
T2B
30-20-10 for time
Score is Total time
Tuesday
Buy in – 2 Rounds
5 Burpees / 15 Good Mornings / 5 Burpees / 15 Air Squats / 5 Burpees / 10 BB Push Press *pause in Front rack and OH
A) Push Press – 3 x 5 @ 55/60/65 % of your Jerk 1rm
B) Floor Press 4 x 4 @ Heavy!
Metcon – E2MOM x 10
12 Alternating Pistols
10 Heavy KB Deadlifts (must hold bell not handle)
Wednesday
Closed – Canada Day
Thursday
Buy in – EA Warm up
Plyos
Both Legs
:10 work / :10 rest
1 to 2
1 to 4
1 to 3
4 to 2
x 1
Rest 2 min
:10 work / :20 rest
1-2-3-4
4-3-2-1
x 2
rest 2 min
:10 work / :20 rest
1-2-3-1
4-3-2-4
rest 2 min
Single leg
:08 work / :10 rest
1 to 2 right then left
1 to 4 right then left
1 to 3 right then left
4 to 2 right then left
x 1
rest 2 min
:10 work / :20 rest
1-2-3-4 right then left
4-3-2-1 right then left
x 2
rest 2 min
1-2-3-1 right then left
4-3-2-4 right then left
x 1
Single leg Broad Jump 3 x 1 *rest as needed
*jump and land on one leg this week
Banded Broad Jumps 3 x 3 *rest 1 min btw sets
Lateral Bound – :20 work / :10 rest x 8
Friday
Buy in – 3 Rounds
15 Up Downs / 20 Face Pulls / 15 Kang Squats with BB / 1 min Seated Straddle
A) 10 min EMOM – 2 Deadlifts @ 65-70%
B) Gymnastics Crunch 3 x 15
Metcon – E2MOM x 10
8 – 10 Push Press (95/65)
8 – 10 Pull Ups
Saturday
Buy in – 2 Rounds
10 BB Front Squats / 10 Inch Worm / 30 sec HS Hold / 10 Box Step over / 10 Floor YTWAs
Front Squat (135/95)
Bar Facing Burpee
10-9-8-7-6-5-4-3-2-1
into:
Strict HSPU
Box Jump Over (24/20) *no touch if you can
1-2-3-4-5-6-7-8-9-10
Buy out – Cool Down Jog with left over time at least 10 min!!
June 29, 2020
