Monday
Open Gym – 2pm- 4pm
Tuesday
Buy in – 3 rounds – 30 Skips / 10 Front to Back Press / 10 Push Ups / 10 Russian KBS / 5 YTWA’s
Mobility – 10 Cat/Cows + 10 Bird Dogs
A) Tempo Bench Press – 4×10 @45-55% @40×0
B) Supinated Pull Ups – 3×8
C) Z-press – 3×8 @4121
Metcon – For Time
13/10 Cal Bike
20 C2B Pull Ups
50 Double Unders
25 T2B
15 Burpees
30 HSPU
Wednesday
Buy in – 1 km Jog then 2 rounds – 50 Air Squats / 20 Russian Twists / 10 Broad Jumps / 10 Face Pulls
A) Max Height Box Jump in 5 attempts
B) Javorek Complex – 6 Clean Grip High Pull / 6 Muscle Snatch / 6 Thrusters / 6 RDL / 6 Bent Over Row
4 sets – Rest 1 min btw sets * point is being explosive not heavy (95/65)
Metcon – “Diane”
21-15-9
Deadlift 225/150
HSPU
Thursday
Buy in – 3 rounds – 1 min Bike or Row / 18 Reverse Lunges / 60 Ft KB OH +FR Carry each side / 20 Speed Skaters
Mobility – T-spine and lat openers
A) Power Clean and Power Jerk – 5 x 3 @ 45-55% *working on perfect catches
B) Deadlift – 4 x 5 @45% @5131
Metcon – 12 Min AMRAP
400m Run
20 Alternating Single Arm Clusters (50/35)
Friday
Buy in – EA Warm Up (Complete 50 Ring Rows during this time)
A) 3 Position Power Snatch 5 Sets @ 55% * work on catch
B) Back Extension (GHD) 4×5
Metcon – 13-10-7-4
Front Squat (185/125) (70%) * from floor
Ring Muscle Ups
RMU Scale = x3 Pull ups and Ring dips (1 RMU = 3+3)
Saturday
Buy in – 80 Skips / 60 Jumping Jacks / 40 Air Squats / 20 Sit ups / 30 sec each Hang on Rings – Handstand hold – Reverse Plank
Mobility – Pigeon Pose / Trunk Rotations / Spinal Roll outs
A) Strict Press – 4 x 5 @ light weight
B) Single Leg Box Step Up 3 x 8 each *KB in front rack position
C) GHD Sit Ups – 2 x 15
Metcon – 500m Row For time GO!!
May 22, 2019
