Monday
Buy in – 4 min Skipping Practice (single, double, single, double)
then 2 rounds – 10 Split Step Outs / 30 sec Plank / 10 Split Drops / 5 Banded Row with 5 sec hold
Mobility – Hand in High Band and Banded Pec
A) Split Jerk – Build to a 1RM
Metcon – 3 min on – 1 min off x 4
4 Alt Turkish Get up (50/35) DB
12 Russian KBS (53/35) KB
21 Double Unders
Tuesday
Buy in – 2 Rounds – 300m Row / 10 Samson Lunge / 10 Good Mornings / 20 Heal Taps Over KB / 10 Arch Hollows
Mobility – T-spine on Roller
A) Push Press x 5 @ 70-80% *E90sec x 6
B) SLRDL 3 x 10 /leg with KB
Metcon – 30-20-10
T2B
KB Front Rack Lunge (53/35s)
Wednesday
Buy in – 2 Rounds – 40 Mountain Climbers / 15 Banded Pull-aparts / 10 BB Front Squats / 10 Front Rack Rockers / 10 Squat with Thoracic Rotation
Mobility – Calf Dorsiflexion and Seated Butterfly
A) Front Squat – 3×3 @80% +
Metcon – 4 RFT
200m Run
12 Burpee Box Jumps
8 Alt DB Hang C+J (65/45)
Thursday
Buy in – EA Warm-up
A) Deadlift Clusters – 1.1.1 *3 sets @70-85%
:15/2:00
Metcon – 8 min AMRAP
15 Power Snatch 95/65
30 Sit-ups
Buy out – 2 min Couch Stretch each side
Friday
Buy in – 2 Rounds – 20 Calories (your choice) / 50 Jumping Jacks / 5 Floor YTWA’s / 10 Reverse Snow Angels / 10 Glute Bridge March
A1) Seated Alternating DB Strict Press x 8 (on floor)
A2) Pendlay Row x 10
A3) Kneeling Jump x 5
4-5 sets – rest 90 sec between sets
Metcon – 3RFT
300m Row
10 KB Deadlifts
10 Parallette Push-ups (hollow body)
16 Alt V-ups
Saturday
Buy in – 2 Rounds – 50 Skips / 10 Hip Flow / 10 Goblet Squats / 10 Goblet Cossack Squats / 10 per arm KB Push Press
Mobility – Banded Pigeon and Wall Squat with twists
A) Pause Back Squat 4 x 5 @65-75% *3 sec pause
Metcon – 2 Rounds
50 Double Unders
2 rounds
7 S2OH (135/95)
14 Pull-ups
November 9, 2020
