Monday
Closed
Tuesday
Buy in – 2 rounds – 15 Cal Ski / 10 Pause Goblet Squats / 10 Push Ups / 50 Skips (double or single)
Mobility – T-spine/Front Rack Opener
A) Front Squat x 2 – Build through 7-8 sets up to 88%
B) Strict HSPU week 3 – 5 x +1
Metcon – 4 Rounds for Max Reps
Row 1:00
KB Swing x 1:00 (53/35)
Double Under x 1:00
Rest 2:00
Wednesday
Buy in – 2 rounds – 1 min Bike / 18 Reverse Lunges / 100 ft Double KB Front Rack Carry / 20 Side to Side Hops (fast feet) / 10 Front To Back Press
Mobility – Ankle Flow and Pancake stretch
A) Push Press – 8 Min EMOM – 6 reps at 65-75%
B) Weighted Pistols – 4 x 10 Alternating (1 min rest between sets)
C) Hip Extensions – 3 x 10-12 reps
Metcon – 21-15-9
Bike (Cal) (Ladies 18-12-6)
GHD Sit ups ( scale to abmat )
Wall Balls (20/14)
Thursday
Buy in – 2 Rounds – 40 Jumping Jacks / 10 Box Jumps / 10 Hang Muscle Cleans / 10 Hang Power Cleans w/ Pause / 5 Pause Split Jerks
Mobility – Lat and Tricep smash on BB
A) Power Clean – Build to a 1RM in 7-8 sets
Metcon – For time
800m Run
30 Alt DB Snatch (50/35)
30 Push Ups
400m Run
20 Alt DB Snatch
20 Push Ups
Friday
Buy in – 2 rounds – 30 Air Squats / 20 Sit ups / 10 Ring Rows / 5 Broad Jumps
Mobility – 10 Hip Flows + 30-45 sec Frog Stretch x2
A) Back Squat – Build to a 1rm in 6-8 sets
Gymnasty – 12 Min AMRAP
12 C2B Pull ups
12 Burpees Over The Bar
12 OHS (75/55) men + 10 / ladies + 5 Lbs per round
Saturday
A1) RFESS w/DBs (Bulgarian Split Squat) x8 /leg
A2) Alternating DB Bench Press x 8 /arm
A3) Strict Pull ups x 5-7 (Fast)
A4) Banded Glute Bridge x 10
Rest 10 sec beetween movements and 1:30 per round
Metcon – 21-15-9
KB Deadlift (53/35s)
HSPU
September 3, 2019
