Monday
Buy in – 5 min Skipping Practice – then 2 rounds of – 10 Russian KBS / 5 KB Snatch + 50ft OH Carry / 5 Tempo Goblet Squats @44×1 / 10 Cossack Squats
Mobility – Choose 2 – Super Front Rack / Wrist Stretch / Lat Smash
A) Clean and Jerk – 8 min EMOM – x6 reps @50%
B) 10 Plate Raises + 10 Plate Bent Over Rows x3 sets
Metcon – 7 min AMRAP
10 Single Arm Russian KBS
10 Single Arm KB Front Squat
10 Single Arm KB Push Press
do all on right arm then on left
Buy out – 2 min Couch Stretch each leg
Tuesday
Buy in – EA Warm Up
A) BTN Press – 4 x 5 (light to moderate)
Metcon – For time
1 round of :
30 Strict Pull ups
60 Push ups
90 Air Squats
then, 2 rounds of:
15 Strict Pull ups
30 Push ups
45 Air Squats
then, 3 rounds of:
10 Strict Pull ups
20 Push ups
30 Air Squats
Wednesday
Buy in – 3 Rounds – 1 min (row or ski) / 18 Reverse Lunges / 10 Arch Hollows / 20 Line Hops (quick feet!)
A1) Speed Back Squats – 4 x 3 @ 60%
A2) 1 min Max T2B
rest 1:30 btw sets
Metcon – 20-18-16-14-12-10-8-6-4-2
Bench Press (weight should be something you could hit for 25 if you needed)
10 Hammer Curls (5/5)
Thursday
Buy in – 3 min Row then 2 Rounds – Tall Muscle Snatch / 10 Groiners / 10 Cat Cow / 5 each side Quad Thoracic Rotations / 10 Pass Throughs
then 2 rounds all from hang – Shrugs / High Pull / Power Snatch 40%
A) Hang Power Snatch – 5 x 4 @ 60-70%
Metcon – 21-15-9
Devil Press (40/25)
Box Jumps (24/20)
Friday
Buy in – 2 Rounds – 15 Cal Bike / 10 Banded Good Mornings / 1 min Bottom of Squat Hold (press out on knees) / 10 Box HSPU
Mobility – Hamstring Stretch on Pole x 30 sec / leg + Lat Stretch on pole x 1 min / side
A) Deadlift – 4 x 8 @ 50 – 60%
Metcon – For time
35 Snatch (95/65)
25 HSPU
100 Wall Ball (20/14)
25 HSPU
35 Snatch (95/65)
Saturday
Buy in – 2 Rounds – 300m Row / 10 Face Pulls / 20 Sit Ups / 30 Air Squats
A) Front Squat x2 + Split Jerk x2 *build to a moderate in 5 sets\
Metcon – 8 Min AMRAP
32 Mountain Climbers
16 KBS (53/35)
8 Ring Rows
Buy out – 4 x 10m Dual KB Overhead Carry * rest 30 sec btw
November 27, 2019
