Monday
Buy in – EA Warm up
A) Back Squat 4 x 4 @ 70-75%
B) BB Bent over Row 3 x 8 @ moderate
Metcon – 8 min AMRAP
5 C+J 165/115
10 Box Step Overs 24/20
Tuesday
Buy in – 2 Rounds
10 Speed Skaters / 10 Dead Bugs ( banded feet ) / 10 Front to Back Press / 10 Face Pulls (one band)
Mobility – 2 rounds 10 Pass throughs + 30 sec hang (supinated)
A) Push Press 4 x 4 @ 60 -70 % * 2 second eccentric
Metcon – 4 RFT
Parking lot lap
15 Russian KBS
15 V-snaps
Wednesday
Buy in – 3 Rounds
300m Row or Ski / 20 Reverse Lunges / 1 min Plank on hands / 5 Floor YTWAs
A1) DB Alt. Box Step Ups x 10
A2) DB Thruster x 8
A3) Max Push ups
x 4 – 5 sets
Metcon – 21-15-9
Deadlift (225/155)
Lateral Burpee over Bar
Thursday
Buy in – Gymnastics 3 rounds
- 10 Arch Hollows
- 10 Strict or Box HSPU
- 10 T2b
- 1 min Reverse Shoulder Stretch
- 1 min Butterfly Stretch
Plyo Drills
3 sets
:06 work / :20 rest
1 to 2
1 to 4
rest 2 min
Same but on single leg with :10 second rest
Speed Skaters (lateral bounds)
6 sets
:20 work / :20 rest
Strength
10 min Clean and Jerk EMOM Ladder
Friday
Buy in – 2 Rounds
30 Singles / 10 Stationary Inch Worms into Down Dog / 30 Doubles / 10 Banded Good Mornings / 30 Speed Steps / 10 Alt Samson Lunge
Metcon – 6RFT “Dirty Dozen”
Alternating DB Snatch x 12
Lateral Burpee over DB x 6
Alternating DB Hang C+J x 12
Lateral Burpee over DB x 6
20 min Cap
Friday core crusher!!
:30 Heal touches
:30 Hollow Hold
:30 Bicycle Crunches
:30 Plank (elbows)
1 min rest x 4!!
Saturday
Buy in – 2 rounds
30 Jumping Jacks / 10 Cossack Squats / 20 Hip Flows (90s) / 5 Squat Jumps
Mobility – Pass Throughs / Foam Roll Lats and Calves
A) Back Squat – 4 x 5 @ 70-79%
Metcon – 8 RFT
20 Double Unders
8 OHS 95/65
June 9, 2020
