Monday
Buy in – 2 rounds
Parking lot run / 10 SLRDL to High Knee Drive / 10 Front to Back Hurdle Steps each leg / 20 Cyclist Squats
Mobility – Banded Super Front Rack
A) Front Squat 5 x 4 @ 40-50%
Metcon – 15 Min AMRAP
Parking Lot Run
3 Rounds
5 Strict Pull ups
10 Push-ups
15 Air Squats
Tuesday
Buy in – EA Warm up
A) Push Press – 4 x 6 @ 40-50%
B) Bent Over Row – 3 x 10 light
Metcon – 3 Rounds
20 Wall Balls (20/14)
20 Box Jump Overs
Wednesday
Buy in – Skipping Drills (30 Hops, 30 Penguin Taps, 30 Double Penguin Taps, 30 Single Skips, 30 Alternating (speed step) only count one foot, 30 Double Unders) rest and repeat
A1) Deadlift – 5 x 6 @ 50-60%
A2) Jumping Lunge x 10 AHAP
Metcon – 50 – 40 – 30 – 20 – 10
Sit-Ups + KBS (53/35#)
Thursday
Buy in – 2 Rounds
30 High Knees / 20 Line Hops / 15 Face Pulls / 10 Bird Dogs / 5 Sumo Inchworm
A1) DB High Pull x 15
A2) Bottom Of Push-up Hold x 20 sec
x 3 sets
B) Single Arm DB Floor Press x 10 /arm x 4 sets @ mod
Metcon – 9 min AMRAP
400 m Run
15 Box HSPU
15 Squat Jumps
Friday
Buy in – 3 Rounds
10 Burpees / 10 Cossack Squats / 10 SLRDL w/DB or KB per leg / 10 Arch Hollows
A) Knees 2 Elbow – 3 x (near maximal set but perfect form)
B) Toes 2 Bar – proper kipping skill – if you have it 3 x near max sets – if you don’t 6 x working on deeper kips
Metcon – 6 Rounds
4 DB Devil Press
8 Alt. DB Snatch
10 Alt. DB Hang C+J
12 Dbl. DB Front Squat
200m run
(50/35) scale accordingly
*should be able to move through the first round without breaking any movement
*20 min cap
Saturday
Buy in – 2 Rounds – Burgener Warm up
Mobility – Hand in high band and Banded Hip opener
A) 2 Power Snatch + 1 OHS 5 sets at 50-60% of your Snatch 1rm
B) Speed Back Squat 3 x 8 @50%
Metcon – 21-15-9
Power Snatch 75/55
Lateral Burpees Over the Bar
May 25, 2020
