Monday
Buy in – EA Warm-up
A) Front Squat – 5 x 1 @90%
Metcon – 2 RFT
20 DB Push Press
20 DB Thrusters
20 T2B
DB – 50/35
Tuesday
Buy in – 2 Rounds –
300m Row / 10 Push-ups Shoulder Taps / 10 Prisoner Good Mornings / 5 Floor YTWAs / 10 Deadbugs
Mobilty – Foam Roll Lats
A1) Power Clean x 1 + Push Press x 3
rest 20
A2) Strict Pull-up x 5
rest 90 – Build through 5-6 sets
Metcon – 12 min AMRAP
9 HSPU
12 Box Jumps 24/20
15 Deadlifts 135/95
Wednesday
Buy in – 2 Rounds –
30 KBS / 10 PVC OHS / 10 PVC Power Snatch / 10 Groiners (stretch) / 10 Quad. T-spine Rotation
A) Power Snatch x 3 + OHS x 3 + Snatch x 3
*Build to a heavy or work on tech
Metcon – 15 min AMRAP
50 Double Unders
12 Burpees
200m Run
Thursday
Buy in – Alternating Tabatas
1 – A) Hollow Hold B) Super Man
2 – A) Hollow Rock B) Speed Skater
3 – Side Planks
A) DB Split Squat 8 per side x 3 sets
B1) DB Strict Press x 10
B2) DB Bent Over Row x 10
B3) BB High Pull x 10
rest 90 3 – 4 sets
Metcon – For time
24 Wall Balls 20/14
12 Pull-ups
x 2
rest 3 min
24 Alternating DB Snatch 50/35
12 T2B
x 2
Friday
Buy in – 5 min Skipping Practice
then 2 rounds of 10 Push-ups / 30 sec Hang / 10 BB SDLHP / 5 Inverted Burpees / 10 V-snaps
Metcon – For time
50 cal Row
50 HSPU
50 L Pull-ups
50 Sumo Deadlift High Pull 95/65
50 Inverted Burpees
50 T2B
50 Cal Row
Saturday
Buy in – 2 Rounds –
Parking Lot Lap / 5 Tempo Goblet Squats @44×1 / 20 Cossack Squats / 10 Plank up downs
Mobility – 1 min each Hip external rotation / foot in face / pigeon
A) Back Squat – Build to a heavy 5 for the day
Metcon – 5 x 2 min Rounds
20 DB Step-ups
Max Reps of DB Push Press
rest 2 min between rounds
box – 20/18
DBs – 50/35
October 8, 2020
