8.3 - 8.9

MONDAY 

Mobility - 

A. Single Leg Flexion 

B. & C. "BootStrappers" + Row

Back squat  65% x 5, 75% x 5, 85% x MAX REPS! (5 rep minimum!)

For Time
21 - 15 - 9
Deadlift (@50% of your 1rm)
Hand stand push-ups / pike push-ups / push-ups

TUESDAY 

Mobility -
2 minutes hip capsule distraction (each leg)
2 minute overhead distraction with band (each arm)
2 minute pancake split
 

Bench Press 65% x 5, 75% x 5, 85% x MAX REPS! (5 rep minimum!)

WOD

12min AMRAP
3 snatches (power or squat) @ 55-65% of your 1rep max - must be touch and go !
6 toes to bar or 6 kip swings
6 v-ups
9 Burpees over the bar
 

WEDNESDAY

Mobility - 

A. Barbell Hip Flexor and Quad Smash

B. Banded Hip Extension 

5 x Super Set of
8 x each leg Bulgarian Split Squat + 12 x Chest Tap Push Ups/clapping push ups/push ups`

15 min EMOM
1 power clean into 1 push jerk into 1 front squat
Add weight every 3 minutes. Start LIGHTER than you think!!!!

THURSDAY

Mobility - 

A. Couch Stretch

B. Banded Deadlifts 3 x 5  with 25% 1 RM on Bar

Deadlift  65% x 5, 75% x 5, 85% x MAX REPS! (5 rep minimum!)


12 min AMRAP
5 x Front Squat @ 135/95
30 x Double Unders / Single Unders

FRIDAY

OPEN GYM 

ACCESSORY WORK!

A. On your weakest lift or the lift you think needs the most
improvement 5x10 @ 50% 1RM
B. 5 Super Sets of
10 Romanian Deadlifts into 10 Bent over Barbell Rows
C. 200 continuous walking lunges.

SATURDAY 

Mobility - 

A. Posterior Chain Floss

B. Racked Barbell Hamstring Floss

C. 3 x 10 Russian KB Swing Review 

3 Rounds
Each at 100% ALL OUT , Absolutely Everything You Have
EFFORT ...
Row 250m
10 x Swing (53/35)
10 x Burpee
10 x Swing
10 x Burpee
10 x Swing
Row 250m
REST 12 MINUTES

The Goal is to Test our CURRENT FITNESS by comparing the times of our
Second and Third rounds to the First.  The difference in times will
indicate how well we recover, disburse Lactic Acid, and bring
ourselves back to that "near normal" ready state!  Go fast , have fun
, and expect to see this again.

SUNDAY 

A. Bilateral Internal Rotation

B. Banded Overhead Distraction

Strict Press  65% x 5, 75% x 5, 85% x MAX REPS! (5 rep minimum!)

4 RFT
Run 200m
25 x Air Squats
25 x Hand Release Push Ups