Monday
Closed – Holiday
Tuesday
Buy in – 2 Rounds –
15 cal Row/Ski / 10 Inch Worm with Push-up / 10 Front to Back Press / 10 Face Pulls
Mobility – Foam Roll Back + Lats
A) Strict Press – 4 x 3 @ 70-80%
Metcon – 15 min AMRAP
10/8 cal Row
10 Burpee Over Rower
10 Power Clean (135/95)
Wednesday
Buy in – EA Warm-up
A1) Back Squat x 3 @80%
A2) High Box Jump x 3
Rest 2 min x 4 sets
Metcon – 9 min AMRAP
12 Deadlift (185/130)
50 Double Unders
Thursday
Buy in – 2 Rounds –
Parking Lot lap / 10 PVC Pass Throughs / 10 PVC OHS / 5 YTWA’s on Floor / 10 Lunge to Handstand kick ups on wall (control)
A) Power Snatch x 1 + OHS x 3 *Build to a Heavy
Metcon – for total reps
2:00 Air Squat
2:00 Sit-ups
1:30 Air Squat
1:30 Sit-ups
1:00 Air Squat
1:00 Sit-ups
:30 Air Squat
:30 Sit-ups
Friday
Buy in – 2 Rounds –
50 Skips / 20 Box Step-ups / 10 Squat to toe touch / 5+5 DB Snatch / 30 sec Hang (swing around)
A) Pull-up and T2B Practice and skill work
B) 10 min EMOM
A- 6-10 T2B
B- 6-10 C2B
Metcon – 12 min AMRAP
100ft Handstand Walk
50 DB Box Step-up
50 Alt DB Snatch
200 Double unders
50/35
Saturday
Buy in – 5 min Mono structure
then 2 rounds with KB –
10 Russian Swings / 5 Hang Snatch + 50ft OH Carry / 5 Tempo Goblet Squat @44×1 / 10 Cossack Squat
A) Box Step-up 4 x 8 per leg
Metcon – Speed intervals
Burpee x 7
Deadlift x 9 (135/95)
Wall Ball x 12 20/14
rest 1:1 x 4 sets
September 20, 2020
