Warm Up:
12-9-6
4-point Squats
Band Pull Aparts
Scap Push Ups
Bird Dogs
Strength:
Front Squat
5 x 5
-across @ 80% 1RM
Met Con:
5 Rounds-
Every 2 minutes complete
15/12 kcal Row
Max rep Cleans, 205/145 lbs.
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Tuesday 200929
Warm up:
3 Rounds
12 Samson Lunges
9 Beat Swings
6 Yoga Push-ups
-2 min Puppy Dog
Midline:
3 Rounds
25 GHD Sit-ups
200m Double KB Farmer Carry
Met Con:
AMRAP 15
10 S2OH 135/95 lbs
10 C2B Pull-ups
15 Bar Facing Burpees
Monday 200928
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Cossack Squats
10 PVC OH Squats
10 PVC Sot Presses
Then, 10 Thoracic Rotations (each side)
Oly:
5 Rounds-
1 Squat Snatch + 2 OH Squats
-across @ 85% 1RM
Met Con:
For time-
150 DUs
800m Run
1000m Row
800m Run
150 DUs
Sunday 200927
Rest Day
Saturday 200926
Warm up:
2 Rounds
400m Run
15 PVC Front Squats
12 PVC Good Mornings
9 Cuban Presses
Met Con:
For Time
-with a partner
1 mile Partner Run
30-20-10
Clean and Jerks 155/105 lbs
Front Squats 155/105 lbs
1 mile Partner Run
Friday 200925
Warm Up:
2 Rounds-
200m Run
10 Toy Soldiers
10 Banded Good Mornings
10 Hollow Rocks
10 Banded Pass Thrus
*Pigeon Stretch
Skill:
EMOM x 7
2-10 T2B
Met Con:
For time-
20/16 kcal Bike
20 Deadlifts, 225/155 lbs.
20/16 kcal Bike
15 Deadlifts, 275/185 lbs.
20/16 kcal Bike
10 Deadlifts, 315/215 lbs.
20/16 kcal Bike
5 Deadlifts, 365/255 lbs.
Thursday 200924
Warm Up:
3 Rounds-
10 BW Squats
10 OH Rotational Reaches
10 Supermans
5 Box Jumps
*Couch Stretch
Strength:
Back Squat
3 x 7
-across @ 75-80% 1RM
Met Con:
6 RFT-
12 Hang Snatches, 75/55 lbs.
12 Burpees
12 Box Jump Overs, 24/20"
Wednesday 200923
Warm Up:
30 Jumping Jacks
2 Rounds-
10 PVC Pass Thrus
10 PVC OH Squats
10 PVC Sot Press in bottom of squat
10 Beat Swings
Oly Tech:
5 Rounds-
2 Power Snatches + 1 High Hang Squat Snatch + 1 Hang Squat Snatch
-across @ 65% 1RM Snatch
Met Con:
"Friendly Fran"
3 RFT-
21 Thrusters, 115/85 lbs.
21 C2B Pull Ups
Tuesday 200922
Warm Up:
2 Rounds-
1 min. Row
8 4-pt. Squats
8 Cossack Squats
8 PVC Good Mornings
*lat/tricep stretch
Oly:
Squat Cleans
5 x 2
-climbing, start @ ~70% 1RM
Front Squats
3 x 3
- across @ last clean weight
Met Con:
AMRAP 10
20, 30, 40, 50, 60 etc. DUs
-12/10 kcal Row after each set
Monday 200921
Warm up:
3 Rounds
10 Toy Soldiers
10 Rotational Lunges
10 Band Pull Aparts
10 Band Pull Togethers
Skill:
EMOM x 7
1-8 Strict Pullups
- aim for more reps than 8/28
Met Con:
4 Rounds
400m Run
25 Wall Balls 20/14 lbs
25 Abmat Sit-ups
Sunday 200920
Rest Day
Saturday 200919
Warm up:
2 Rounds
200m Run
15 KB Extensions
10 Beat Swings
10 Shoulder Taps
Met Con:
For Time
w/ a partner
AMRAP 30
60 kcal Row
60 KB Swings 70/53 lbs
60 Push-ups
60 T2B