Monday
Buy in – 2 Rounds – 20 Cal Row / 10 Banded Good Mornings / 10 Steps each way Xband Walk / 20 Air Squats / 20 Push Ups
Mobility – Front Rack
A) Clean and Jerk – Build to a 1RM in 7-10 sets
Metcon – 60 cal Bike for time!!
Tuesday
Buy in – 3 Rounds – 30-50 Double Unders / 10 Hip Flows * stretch on 5s / 10 Front Rack Flows / 10 Cossack Squats / 5 Tempo Air Squats with Jump
Mobility – Wrist and BB Smash on Lats
A) Front Squat – Build to a 1RM in 7-10 Sets
Metcon – “Elizabeth” For time
21-15-9
Squat Cleans (135/95)
Ring Dips
Wednesday
Buy in – 10 Min For Quality – 10 Upright Rows Moderate weight (this is from the hip and “strict” with KB) / 60M 1 arm OH carry each arm / 5 High Lateral Box Step ups each Leg
Mobility – 5 – 10 “Flow Squat Prep”
A) Back Squat – Build to a 1RM
B) Push Press 10RM * hit a couple 5s then go for your 10 Rep Max
C) Back Squat – 1x AMRAP @ 85% of newly established 1RM
Thursday
Make up day for any lifts you have missed
*if your here everyday and haven’t missed any we will have something for you!!
Friday
Buy in – 3 Rounds with Barbell 20-40% – 5 Hang High Pulls – 5 Hang Muscle Snatch – 5 Hang Power Snatch – 5 Hang Snatch – 5 OHS
Mobility between rounds
A) Snatch – Build to a 1RM in 6-9 sets
Metcon – 4-5 Rounds for time
5 Strict Pull ups
10 Paralette Push Ups
10 Feet Elevated Ring Rows
10 HS Shoulder Taps
5 Strict Ring Dips
Saturday
Buy in – 2 Rounds – 400m Run / 10 Double KB RDLS / 10 Broad Jumps / 20 Reverse Lunges
A) Deadlift – Build to a 1RM
Metcon – 3 Rounds For Time
Bar Facing Burpees x22
Back Squat x11 @ 70-75%
May 8, 2019
