Monday
Buy in – 2 rounds – 15 cal Bike / 10 Samson Lunge / 10 Cossack Squats / 5 YTWAs
Mobility – External Rotation Hip + Frog
A) Back Squat – 4 x 4 @70-75% of 1RM
B) Romanian Deadlift – 4 x 10 w/KBs (controlled)
Metcon – 9 min AMRAP
12 Single Arm DB Hang C+J (50/35) (6/6)
12 T2B
Tuesday
Buy in – 2 Rounds – 250m Row / 16 Goblet Squats / 10 DB Strict Press / 5 Max Height Jumps
Mobility – Wall Shoulder Stretch + Super Front Rack
A) Hang Power Clean x 2 – 5 sets Between 70 – 80%
Metcon
15 Cal Row
15 Wall Balls (20/14)
x3
Rest 3 min
x 3 sets
Wednesday
Buy in – 2 Rounds – 15 Burpees / 10 Glute Bridge / 10 Banded Ys (press) / 20 Sit ups
Mobility – Banded Wrist + Forearm Smash
A) Strict Press – Build to a Heavy 5 in 6 sets
B) Push Press – 3 x 5 to a Heavy
Metcon – Open 13.2
10 Min AMRAP
5 S2OH (115/85)
10 Deadlifts (115/85)
15 Box Jumps (24/20)
Thursday
Buy in – 3 Rounds – 12 Cal Ski / 10 Pass Throughs / 30 sec HS Hold / 30 sec Supinated Hang / 30 sec Plank
Mobility – 30 sec each side – seated spinal twist + chicken wing
1 min – seated pike
Gymnastics Day
A1) 3-5 Strict Pull ups into 5-10 Kipping
A2) 10 Hollow Rocks
A3) 5-10 Strict Dips
A4) Accumulate 30 sec L-sit (Hang From Bar)
A5) 100ft Double KB OH Carry
A6) Rx+ 3 Unbroken Ring Muscle Ups
Metcon – 21-15-9
Devil Press (35/20)
Double Unders x 3
Friday
Buy in – EA warm up (10 Min)
A) Thruster from Rack – Build to a Heavy 3 in 5 sets
Metcon – Brutal Friday
“Joker”
33-22-11
Row Cal
Thruster (75/55)
Rest 6 min
“Batman”
OHS x100
T2B x 100
Total time cap – 28 min
Saturday
Buy in – 2 Rounds – 50 Skips / 10 Inch Worm w/ Push up
then 50ft line drill – Quad Pull / Toe Pull / Figure 4
Snatch Prep (coach led)
A) Snatch – Build to a Heavy Double in 5 Sets
Metcon – 4 RFT
18 Supinated Deadlifts (25% of DL)
15 Ring Rows
9 Burpee Box Jumps (30/24)
October 6, 2019
