ACTIVE REST DAY

Run 3 miles – time your self and record on BTWB!!!

Work on your squat mobility!!!

Warm-up

• 400m Run
• 30 Jumping Jacks

Strength:

30 Wall Walks then

4 rounds for quality of:

• 10 Horizontal Ring Rows
• Ring Support Hold, 20 secs

Metcon:

3 rounds for time of:

• Row, 800 m
• Run, 400 m
• 20 Burpee Box Jump Overs, 24 in

RP Nutrition Challenge Starts TODAY!!!!

Download the RP Diet App if you have not done so and start improving your body composition and performance.

Shogun Crossfit will be following the “Silverback Cycle” for the beginning of 2020. Download the BTWB app to keep track of all your gains this year.

Warm-up:

• 400m Run
• 3 rounds for quality of:
  • 6 L/6 R Single Leg Kettlebell Lateral Box Step-ups, pick load
  • Hollow Hold, 20 secs
  • Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft

Strength EMOM:

3 Power Clean + 3 Front Squat + 3 Push Jerk, pick load

Every 2 mins for 10 mins.

Metcon:

Complete as many rounds as possible in 12 mins of:

• 3 x 3 Power Clean + 3 Front Squat + 3 Push Jerk, 135/95 lbs
• 15 Toes-to-bars

Body Armor:

3 rounds for quality of:

• 10 Dumbbell Bench Press, pick load
• 25 Banded Pull Aparts
• 10 Dumbbell Stiff-Legged Deadlifts, pick load
• 25 AbMat Sit-ups Rest
• 2 mins

Record all your weights and times on BTWB!

0900 Fundamentals Course

RP Nutrition Challenge Meeting at 1130

0700 WOD

Warm-up 15 minutes of athletes choice

Partner Metcon:

Complete the following with your partner: One person completing reps at a time. Run together.

5 Rounds for time of:

• 20 Deadlifts at 135/95 lbs
• 30 Push-ups
• 40 Air Squats

then 400m Run

30 Clean and Jerks at 135/95 lb

then 400m Run

30 Snatches at 135/95 lb

then 400m Run

Diane at 135/95 lbs

then 400m Run

Fran at 135/95 lbs

45-minute time cap

Warm Up:

• 400m Run
• then 3 Rounds for quality of:
  • 5 Tempo Ring Rows
  • 10 Front Rack Reverse Lunges, pick load
  • Front Squat Hold, pick load, 20 secs

Strength:

Front Squat

EMOM -1 Front squat every minute for 10 minutes – Heavy LOAD!!!

Metcon:

10 minute EMOM

• 25 Double Unders
• 1 Squat Clean Thruster – pick load

then

5 rounds for time of:

• 20/15 Row Calories
• 10 Thrusters, 115/80 lbs

Warm Up:

• 800m Run
• 3 rounds for quality of:
  • Barbell Overhead Hold, pick load, 20 secs
  • Dead Hang, 20 secs
  • GHD Hip Extension Hold, 20 secs

Strength:

3 Rounds of the following for max effort:

• L-sit hold (use parallets or box-do not hang)
• Strict Pull-ups
• Sumo-Deadlift High Pulls 155/105

Metcon:

3 rounds for time of:

• 12 Power Cleans, 135/95 lbs
• 12 Chest-to-bar Pull-ups
• 12 Push Jerks, 135/95 lbs
• 12 Toes-to-bars

Active Recovery Day

Work on mobility!!!