Monday
Buy in – 2 Rounds – 40 Air Squats / 15 Banded Pull Aparts / 10 Gymnastics Crunches / 10 Ring Rows
Mobility – 1 min Supinated Hang + Banded Ankle
A) Rope Climb Drills and Skills (10-15min)
B) 9 Min EMOM – DB Strict Press
8 – Light
6 – Moderate
4 – Heavy
*if you did this 2 week ago add weight!
Metcon – For Time
21-15-9 Thrusters (95/65)
5-3-1 Rope Climbs
Rx+ 7-5-3
Scale to lower height or 3:1 down to your back
Tuesday
Buy in – EA Warm up
A) Power Snatch x 2 + OHS x 3 *pause @ knee
Metcon – 4 RFT
25 Sit-ups
100ft Farmer Carry (heavy)
1 min Weighted Plank
Buy out – 3 min Squat Hold
Wednesday
Buy in – 2 Rounds – 90 sec Bike / 10 Russian KBS / 5 KB Snatch + 50ft OH Carry / 5 Tempo Goblet Squats @44×1 / 10 Cossack Squats
Mobility – Post Hamstring Stretch + High Pigeon
A1) Deadlift x 10 @60-65%
A2) DB Squat Jumps x 8
4 sets @ load – Rest 90-120 sec BTW
Metcon – 7 min AMRAP – 4 min Rest – 7 min AMRAP
60 Double Unders
20/15 Cal Bike
20 Wall Balls
50ft HS Walk
Thursday
Buy in – 2 rounds – Row 250m / 10 Hip Flow (90/90s) / 5 YTWAs / 20 Side Hops / 10 BB Back Squats
A) Back Squat – 3 x 3 @80-95%
Metcon – 4 RFT
Walking Lunge x 40
Row/Ski 30/22 cals
rest 30 sec
Friday
Buy in – Tabata Agility Ladder + Drills x2
A1) Bench Press x 3 @80-95%
A2) Seated Box Jumps x 3
4 sets at working weight
Metcon – Open 17.2
2 rounds of :
50ft DB FR Walking Lunge
16 T2b
8 DB Power Cleans
2 Rounds of:
50ft DB FR Walking Lunge
16 Bar MU
8 DB Power Cleans
DB – 50/35
Saturday
Buy in – 5 min Skipping Practice (30-50 single and double penquin taps) then grab your rope
then 2 Rounds – 10 Front to Back Press / 10 Ring Rows / 10 Air Squats
Mobility – Front Rack Openers and Banded Hip
A) Push Press – 4 x 4 @65-75%
B) BB Bent Over Row *supinated 3 x 10
Metcon – 7 min AMRAP
30 Air Squats
7 Pull Ups
March 9, 2020
