17 April, 2019 11:59

MONDAY

Warm-up

2 rounds

20/16 cal bike

10 overhead squat empty bar

10 deadlifts (bar)

10 Single leg glute bridge hold R/L

5 high lateral step ups R/L

EMOM 10

1 Snatch Pull + 1 Squat Snatch (65%)

Back Squat (4×5 @70% +5#)

Metcon

2 Rounds

21-15-9

DB Deadlift (57%)

DB Bench Press (70lb/45lb)

Extra

1:00 hollow rock

1:00 superman hold

1:00 Sandbag hold 150/100

TUESDAY

Warm-up
2 round

20/16 cal row

15 empty bar front squats

50 mat hops

15 db shoulder press

1 Hang Clean + 1 Squat Clean

2 sets at 65%, 2 sets at 70%

Metcon (Time)
80-60-40-20
Double Under
25-20-15-10
Wall Ball


Accessory Work

4 sets
10 glute ham raise
10 upright Row R/L

WEDNESDAY

Warm-up
40/32 cal bike

3 rounds

10 db shoulder press

10 empty bar deadlifts

10 empty bar jerk catches with straight arms

15 ring rows

Push Jerks

4 sets of 3 from the floor

starting at 40% of clean

Deadlifts

3 sets of 5 @ 70%+5#

Metcon (Time)
30/24 Cal Assault Bike
30 Chest-to-bar pull-up
20 Overhead Squat (165lb/115lb)
Rest 3:00
Metcon (Time)
20 Overhead Squat (165lb/115lb)
30 Chest-to-bar pull-up
30/24 Cal Assault Bike

THURSDAY

Metcon (No Measure)

Warm-Up

3 rounds

10 runs

0:45 wall sit

10 ring rows

1:00 plank


AMRAP 30

40/32 cal Bike or Row
4 Lengths Single-Arm Farmer Carry ea.
10 DB Reverse Flys
20 Cossack Squats
500m ski

Practice Something

FRIDAY

Warm-up
2 rounds
20/16 cals or run
50’ banded side step
25 Banded Squat
15 Push Ups

Complex
1 Power Clean + 1 Front Squat + 1 Jerk
2 Sets @70% (clean)

2 Set @ 75%


Front Squats from the floor

& Bench Press

4 sets of 5 @72%

Metcon (Distance)
AMRAP 12
4 lengths of forward sled (100/80) no more than 50% of bodyweight
Bike with no arms 1:00 or until partner finishes

Metcon (No Measure)
Accessory
12:00 for quality
6 lengths double dumbbell front rack carry moderate/heavy
15 Reverse Hyper
10 single leg deadlift (1 kettlebell)
3 lengths dumbbell single arm overhead carry per side

SATURDAY

Warm-up
2 rounds
20/16 cal bike
10 Ring Row
10 empty bar front squats

10 muscle snatches

Squat Snatches

Still learning

5 sets of 4 with light RX

Perfecting

2 set of 1 @ 70%

2 set of 1 @ 75%

2 set of 1 @ 80%

Back Squats

3 sets of 10

start at 50%

Metcon (Time)
2 person team – only one person can lift at a time

40 Power Snatch (70%)
40 Power Clean and Jerk (70%)
40 Muscle-Ups
20 reps of each if alone if alone

Metcon (No Measure)
3 Rounds
1:00 Plank
10 strict ring dips
10 strict toe to bar
10 strict deficit hspu
1:00 Alternating Leg V-Up
*1 Min Rest between rounds.