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.