Monday
Buy in – 5 min Double Under Practice – then 2 Rounds – 10 Cossack Squats / 10 PVC Split Jerks w/ Pauses / 10 Face Pulls / 10 Plate Squats
A) Split Jerk – 5 sets @ 60-69% *3-3-3-2-2
B) Cleans – 5 sets @ 65-75% *3-3-3-2-2
Metcon – 7 Min AMRAP
2,4,6,8,10,12….
Devil Press (40/30)
Burpees
Box Jumps (24/20)
Tuesday
Buy in – 2 Round – 200m Run / 50 Air Squats / 30 Sit ups /20 Push ups / 10 Ring Rows
Mobility – T-spine on Foam Roller
A) Snatch EMOM x5 Min – 3 Position Snatch (Full) @ 65% of 1RM
B) Front Squat – 3-3-2-2 @70-75-80-80%
Metcon – 2k Row For Time
Wednesday
Buy in – EA Warm up
A1) Deadlift – 4 Warm up Sets *Build To 70%
A2) Strict Pull ups x10 UNBROKEN!!
B) Deadlift – 3×5 @70-75%
Metcon – 15 Min AMRAP
DB Clean x6 (50/35)
Sit Ups x12 (Rx+ 9 GHD Sit ups)
Wall Balls x12 (20/14)
Thursday
Buy in – 15-18 Min Gymnastics Work
9 Ring Swings (pulls on 3,6,9)
20 sec Jackknife Hollow Hold Right and Left
10 Lunge to 1/2 – 3/4 Handstand
A) Press Complex – 3 Push Press + 3 Power Jerks
*Build to a Heavy in 6 Sets
Metcon – 3 RFT
20/18 cal Row
20 TTB
20 Alternating DB Step Ups (50/35 x1) (24/20)
20 KB Snatch From Floor (44/33) (Break Up However)
20 Burpees
Friday
Buy in – 2 rounds – 25ft Lunge With Reach / 25ft Quad Pull / 25ft Toe Pull / 25ft Broad Jump / 25 Jumping Jacks
Squat Prep – 10 each leg banded dead bug / 30 sec per position foot in face and pigeon pose
A) Back Squat 5×3 @75% *no bounce/1 sec pause at bottom
B) Bent Over Row 3×8
Metcon – 6RFT
6 BMU / 12 C2B Pull ups
6 Strict HSPU
6/6 DB OH Squat (50/35)
Saturday
Buy in – Agility Drills
2x200m Jog then 400m Test
A1) BB Roll Outs x 6
A2) Landmine Press x 10/arm
A3) Single Arm KB Rack Step ups x 10/leg
A4) KB Side Plank x 30-45 sec
no rest between movements and 2:30 between sets
May 16, 2019
