Monday
Buy in – 2 Rounds – 300m Row / 10 PVC Pass Throughs / 10 Banded Y’s *press / 30 sec Hang / 5 Broad Jumps
A) Push Press x 3 @ 65-75% *EMOM x5
B) Dual KB Front Rack Step Up x 8/leg x 4 sets
Metcon – 12 min AMRAP
50 DU
12 HSPU
12 Pull Ups
Starting at 0:00 and every 3 min complete 8 Burpees
Tuesday
Buy in – EA Warm up
A) Power Clean (TNG) x 3 + Front Squat x 2 *8 sets @ 65-75% of 1rm
rest 90 – 120 sec between sets
Metcon – 6 min AMRAP – 3 min Rest – 6 min AMRAP
12/9 cal Row
6 Squat Cleans (135/95) rx+ (165/115)
12 T2B
* plan 2 different attacks at this workout
Wednesday
Buy in – Skipping Drills – 50 2 foot hops / 25 right leg hops / 25 left leg hops / 50 2 foot hops / 100 running/boxer skips
Mobility – Pec Stretch / Lat Stretch / Spinal Twist
A) 20 min EMOM
- 3-10 Strict Pull ups
- 8 DB Bench Press
- 8 Feet Elevated Ring Rows
- 16 (8/8) Single Arm DB Press
- rest
Metcon – 3 RFT
Wall Ball Lunge Toss x 16 (20/14) (10/9)
G2OH w/ 45/25# plate x 20
Russian Twist x 24
Sit-up x 28
Thursday
Buy in – 2 rounds – 1 min Ski / 30 sec /side Balance Drill / 10 Face Pulls / 10 Bottoms Up KB Press
Mobility – Plank-> Groiner-> T-spine-> Cossack-> switch
A) Back Squat – 5-5-3-3-2-2-1-1 up to 90%
Metcon – 3 RFT
200m Run
5/5 Rope Pull-ups
200m Run
5/5 Toes to Hands
Rest 1 min
*5/5 = 5 with left hand higher and 5 with right hand higher
Friday
Buy in – 2 rounds – 15 no jump burpees / 5 each leg KB SLRDL / 10 Front To Back Press / 30 sec hang
A) Romanian Deadlift – 4 x 8 @70-80% of BS 1RM
B) Arch Hollow work
Metcon – Open 12.1
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Press 115/75
9 T2B
Master/scale weight would had been 95/55
Saturday
Buy in – 3 rounds – 15 cal Bike / 200m Ski
then 2 rounds – 10 Hip Flows / 5 YTWAs / 50 ft Inch Worm
Super Set
A1) Strict Press x 3 @ 65-75%
A2) KB High Pull x 10/arm
A3) Bar Roll Out x 6
A4) DB Bent Over Row x 10/arm
rest 90 x 4
Metcon – For time
1000/800m Ski or Row
50 Hang KB Cluster (53/35)
1000/800m Ski or Row
*if possible ski one time row the other
March 15, 2020
