Monday
Buy in – EA Warm -up
A) Deadlift – 4 x 8 @ 60-70% *tng
Metcon – for time
40 Sumo Deadlift High-pull
40 Strict Press
40 Power Cleans
40 Push Press
40 Hang Power Cleans
40 Push Jerks
Tuesday
Buy in – 2 Rounds
10 – KB RDL + Goblet Squat
10 – Down Dog -> Groiner -> Worlds Greatest Stretch
10 – Hip Flow w/ hip extension
Mobility – Tricep + Lat smash on BB
A) Front Squat – 5 x 2 @80-85%
Metcon – 10 min AMRAP
8 DB Lunge (farmer)
8 Burpee Over DB
8 DB Lunge (front rack)
8 C2B Pull-up
Wednesday
Buy in – 5 min Skipping Practice
then 2 rounds –
10 Push-ups w/shoulder taps / 10 Deadbugs / 10 Sit-ups / 30 Sec HS Hold
Mobility – Standing Quad
A1) DB Floor Press x 10
A2) Russian Twist x 20
A3) Broad Jump x 5
rest 90 sec x 5 sets
Metcon – 3RFT
300m Row/Ski
40 Double Unders
20 Russian KBS (70/53)
Thursday
Buy in – 2 Rounds –
50 Jumping Jacks / 10 BTN Press / 15 Face Pulls / 10 Cossack Squats (control and stretch
Mobility – hand in high band and banded front rack fixer
A) Strict Press – 5 x 2 @ 80-90%
B) Tempo Bent Over Row 3 x 5 @51×5
Metcon – 21-15-9
Wall Ball 20/14
Sit-ups
Box Jumps 24/20
Friday
Buy in – 3 Rounds of Burgener Warm-up
1 PVC – 2 Barbell
A) 3 Position Power Snatch *build to a heavy for the day
Metcon – for time
3RFT
15 T2B
12 Thrusters 115/80
rest 3 min
3RFT
6 BMU / 12 C2B
12 Thrusters 85/60
Saturday
Buy in – 2 Rounds –
300m Row / 10 High Knee Step Overs / 10 Banded Bent Over Row / 10 Good Mornings (prisoner)
Mobility – Pain Ball on upper back and pecs
A1) Russian KBS x 10 (Power and hip extension)
A2) Seated Banded Lat Pull down x 10 *BTN
rest 60 x 5
Metcon – Speed Intervals
Run 25ft x 6
Alt DB Snatch x 10
Run 25ft x 6
Alt DB Snatch x 10
rest 1:1 x 5
October 4, 2020
