Sav Week 5

4
Oct

Sav Week 5

MON:

WU: 3 rds NFT: 10 cal row, 10 HR pushup

         ** then 10 band pull-aparts and 1 min of Spiderman lunge hold

 

SS: 15 min to find a 2RM Hang Snatch

 

METCON: 3RFT

                    9 Hang Power Snatch (95/65)

                     9 HSPU

                     9 OHS

                     9 HSPU

                     9 S-2-O

                     200 m RUN

 

Cool: Lax ball roll and/or Foam roll

 

TUES:

WU: 3 RNFT: 3 fwd rolls

                 3 bkwd rolls

                 3 broad jumps

                 3 kart wheels

                 duck walk from whiteboard to rings

 

STR: warm-up to 80% Back Squat

      EMOM 10: even- 3 BS (80%)

                     odd-  REST

 

METCON: 40 pull-ups

                    60 sit-ups

                    200 Double-unders

                    60 sit-ups

                    40 pull-ups

 

             

WED:

WU: 3 RNFT:

                8 BB Goodmornings

                8 BB Strict press

                8 Jumping Jacks

       *then* partner front rack stretch

 

SK:  Handstand Walk Progression, and/or Handstand push-up instruct (15 m.)

METCON: Every 5 min. for 5 rounds. (25 min.)

            Run 400m

            10 Box-Jump-over (24/20)

            15 Sumo DL (185/125)

           **rest remainder of time **

 

THURS:

WU: 500m row, 15 bb OHS, Mobilize

ST: In 10 min Find a Max Power Clean + Push Jerk

      **then**

     EMOM 7: 3 Power Clean + Push Jerk

                  (75%) of above or max

 

METCON: For time: 75 Calorie Row

                          EMOM: 3 Burpee-over-erg

 

Cool: 200m jog, foam roll, lax ball

 

FRI:

WU: 300m Row, banded stretches on hips and shoulders

 

SS 1: 500m Row For Time. Write Score on board.

 

SS 2: In 6 sets, Find a heavy 4 rep Strict Press.

 

METCON: 4 Rds. For total time:

             20 Wall Ball Shots (20/14)

             16 Pistols (alt.)

             6 DB Snatch (HAP)

             1 Rope climb

            **rest exactly 2 minutes in between**

Each round is meant to be a sprint, don’t cheat your rest for better time…cheater.

(RX+= Legless Ropeclimb)

 

SAT:

 

SS: Warm-up to 80% Squat Clean

 

METCON:

With a 26:00 running clock:

Partner “Cindy Sammie”

16 min AMRAP:

100 Double-Unders

3 Rounds of “Cindy”

20 Shoulder-2-Overhead (115/75)

  *immediately after*

12 mins to find a Max Clean

**Cindy is: 5 pull-up, 10 push-up, 15 air squat**

**only one partner working at a time, split workout as needed.