Monday
Buy in – 2 Rounds – 1 min Bike / 5 YTWAs / 10 Cossack Squats / 5 High Jumps
then 3 Rounds all from the Hang with BB – 5 Power Snatch + 5 Snatch + 5 OHS
A) Snatch x 2 + OHS x 2 x 5 sets BTW 75-85%
Metcon – 4 Rounds
200m Run
20 Russian Twists (45/25lb plate)
15 GHD Sit Ups (25 Sit Ups)
1 Min Rest
Tuesday
Buy in – 2 rounds – 30-50 Double Unders / 5 Tempo Goblet Squats @44×1 / 10 steps each way X-band Walk / 30 Sec each side Side Plank
Mobility – banded external |rotation
A) Back Squat – 3@75, 3@77, 3@80, 3@85, 3@85, 2@85, 2@88
Metcon – 6 Rounds 2 on each Bike/Row/Ski any order
:10 sprint
:50 easy
:30 hard
:30 moderate
1:00 Rest
Wednesday
Buy in – EA Warm Up
A1) Bench Press – 5,5,3,3,2,2,1,1
A2) Strict Weighted Chin Up – 5,5,3,3,2,2,1,1
Metcon – 10 Min AMRAP
2 Wall Walks
12 Box Jumps (24/20)
16 Alternating DB Hang C+J (50/35)
Thursday
Buy in – 2 Rounds – 300 m Ski / 1 lap Bear Walk / 10 Cuban Press / 10 Dead Bugs
20-25 Min of Gymnastics work
A) L-sit Rope Climb to 6 feet (scale seated to stand)
B) 10 Toes 2 Ring
C) 10 Pistols (challenge your depth while under control)
D) 5 x 10 sec Headstand (scale on wall)
E) If you want 3-5 BMU (scale with bands)
Metcon – 3 RFT
500m Row
21 Double KB Cleans (24/16s)
12 Ring Dips
Friday
Buy in – 2 Rounds – 300m Row / 10 Inch Worm / 10 Beat Swings / 10 Goblet Squats (light)
then 3 Rounds – 5 PVC Thrusters + 5 Ring Rows
then 3 Rounds – 5 Thrusters (building to working weight) + 5 Pull ups
Metcon – “Fran Narf”
21-15-9-9-15-21
Thrusters 95/65
Pull ups
Buy out – Mobility WOD floss work
September 9, 2019
