May 21 - 26

Monday

 

a: Warm Up

2 rounds:

10m arms OH Reverse Walking Lunge

5 pause squat jumps

10-20 Pike leg lifts

then

90/90 PAILs/RAILs

then

Daily Skill specific Warm Up

 

b: Strength

15-20min to complete

b1: Back Squat 2,4,6

(Approx 85-90% for set of 2, then 5-10% lighter each set of squats, beat last week’s 4 and 6)

Superset:

b2: Box Step Down 10 reps per side (not alternating)

Stand on box, step back and down, light touch of toe to floor and back up. Increase ROM to make harder

 

c: Metcon

CREATURE Lactic Endurance Test

3 min

Row 400/300m

into AMRAP Barbell facing burpee

 

d: Cool Down Walk/Aerobic Flush

 

e: Extras

e1:Pike Leg lifts 2x10-20 reps

e2: Box Step down 2x10 per side

 

f: Stretch

Front Splits

2 min p/s

 

Tuesday

 

a: Warm Up

2 rounds:

10 Hand release T-Push Up (5 each side) go to knees if necessary

30 sec S-Wave

6 Spiderman + hammy + Rotation

then 

Daily Skill specific Warm Up

 

b: Strength

15-20 min to complete

Strict Press 2,4,6

(Approx 85-90% for set of 2, then 5-10% lighter each set of press, beat last week’s 4 and 6)

Superset:

DB Chinese Row 3x10 reps per side

 

c: Metcon

4 rounds

2 min on:2 min off

3 STOH 115/75

6 Hang Power Clean

9 Deadlift

12 Wall Balls 20/14

 

Continue from where you got up to

 

Rx+ 135/95

 

“Fitness”

3 Dual DB Push Press 22.5/15

6 Dual DB Hang Power Clean

9 Dual DB Deadlift

12 Wall Balls 20/14

 

d: Cool Down Walk and/or Aerobic Flush

 

e: Extras

e1: Side plank on hand

2x 10-30 seconds each hand

e2: DB Chinese Row 2x10 per side

 

 

f: Restorative Flow

 

Side-Lying Arm+Thoacic Windmill 5 p/s

 

Wednesday

 

a: Warm Up

2 rounds:

3 Long Inchworm

10 SL Glute bridge (10 p/s)

10-30 sec hanging L-Sit/tuck hold

then 

Daily Skill specific Warm Up

 

b: Strength

15-20min to complete

Kneeling jump 3x1 reps

Superset

Deadlift 2,4,6

(Approx 85-90% for set of 2, then 5-10% lighter each set of DL, beat last week’s 4 and 6)

Superset:

Partner GHR 3x4 reps

 

c: Metcon

Team Grunt Work in teams of 2-3

5 mins on each station

1: Dual KB Hang Snatch or Push Press

2: SB Squats

3: Dual DB Step On Box

 

d: Cool Down Walk/Aerobic Flush

 

e: Extras

e1:Hanging L-Sit hold/Knee tuck

2x10-30 sec

e2: Partner GHR 2x3 reps

 

f: Stretch

Front Splits

 

2 min p/s

 

Thursday

 

a: Warm Up

2 rounds:

5-15 Pike Push Ups (30 sec cap)

30 sec V-Snap

10 scap pullups

then

OH Flexion PAILs/RAILs on box

then

Daily Skill Specific Warm Up

 

b: CREATURE Alactic Testing for 10 mins

b1: 3 attempts to find max wattage on Assault/Schwinn

b2: 2 attempt to find lowest split (m/s) on rower

b3: 1 attempt to find 30 sec max cals on rower

 

c: Gymnastics Metcon

24min EMOM

1: Run 200 or Schwinn 20/15 cals or Assault 15/10 cals or Row 15/10 cals (45 sec cap)

2: WF HS Hold 10-40 sec (add time to last week)

3: 5-15 TTB (kipping or strict) (30 sec cap) Scale to knees to 90 (add a rep to last week)

4: Rest

5: 30 DUs MAX (save calves from all running and burpees this week)

6: Strict Ring Dip Tempo 2221 (2 down, 2 hold, 1 up, 2 hold) 3x AMRAP minus 1 (scale to ring push up) (add rep to last week)

7: Ring Chin Up Tempo 1112 (2 sec hold chin over rings) 3xAMRAP minus 1 (scale to chin over bar hold) (add rep to last week)

8: Rest

 

 

d: Cool Down Walk and/or Aerobic Flush

 

Friday

 

a: Warm Up

2 rounds:

10 Twisting Bear (Single arm Thoracic Bridge)

10 Cossack

10 Quad stretch+toe touch

then

Ankle PAILs/RAILs

then

Daily Skill specific Warm Up

 

b: CREATURE Aerobic Capacity Test

5 rounds 

Run 1000m

10 burpee pullups

10 Alt DB Snatch 15/10 or (Rx 22.5/15)

10 SA DB Thruster 5p/s  

 

Pullup bar above top of head, Rx pullup bar outside of hand reach)

30 min cap

 

 

d: Cool Down Walk and/or Aerobic Flush

 

 Saturday

 

a: Warm Up

Russian twist circle. Pass 3 medballs around in circle. 3rounds of 30 seconds.

then

Daily Skill Specific Warm Up

 

b: CREATURE aerobic Threshold Test

7 min

Row 1000/800m

into AMRAP

Burpee facing Box Jump Over 24/20

 

c: 4 rounds AMRAP

2 min on:2 min off

Start each round with 5 Power Snatch at 115/75

then

Rx

4 CTB

6 HR Push Ups

8 KB Swing 24/16

 

Rx+

Start each round with 5 power snatch at 136/95

then continue AMRAP

2 MU

4 HSPU

8 KB Swing 32/24

 

“Fitness” Start each round with

5 Dual DB Squat Clean Thruster

then continue AMRAP

4 Strict Pullup or ring row

6 HR Push Ups

8 KB Swing

 

c: Cool Down Walk and/or Aerobic Flush

 

d: Restorative Flow

 

Cat to Camel

May 14 - 19

Monday

 

a: Warm Up

2 rounds:

10m arms OH Reverse Walking Lunge

5 pause squat jumps

10-20 Pike leg lifts

then

90/90 PAILs/RAILs

then

Daily Skill specific Warm Up

 

b: Strength

15-20min to complete

b1: Back Squat 4,6,8

(Approx 80-85% for set of 4, then 5-10% lighter each set of squats, beat last week’s 6 and 8)

Superset:

b2: Box Step Down 9 reps per side (not alternating)

Stand on box, step back and down, light touch of toe to floor and back up. Increase ROM to make harder

 

c: Metcon

For time:

10 rounds (5 each side)

8 SA DB Snatch 22.5/15

6 SA DB Hang Squat Clean

4 DB STOH

 

Rx+ 32.5/15

 

Cap: 10 min

 

d: Cool Down Walk/Aerobic Flush

 

e: Extras

e1:Pike Leg lifts 2x10-20 reps

e2: Box Step down 2x9 per side

 

f: Stretch

Front Splits

2 min p/s

 

Tuesday

 

a: Warm Up

2 rounds:

10 Hand release T-Push Up (5 each side) go to knees if necessary

30 sec S-Wave

6 Spiderman + hammy + Rotation

then 

Daily Skill specific Warm Up

 

b: Strength

15-20 min to complete

Strict Press 4,6,8

(Approx 80-85% for set of 4, then 5-10% lighter each set of press, beat last week’s 6 and 8)

Superset:

DB Chinese Row 3x9 reps per side

 

c: Metcon

5 rounds

90 sec on:90 sec off

8 Hang Clean and Jerk 95/65

8 Burpee to target

8 Wall Ball 20/14

 

Continue from where you got up to

 

Rx+ 115/75

 

“Fitness”

8 Dual DB Hang Clean + Push Press

8 Burpee to target

8 Wall Ball

 

d: Cool Down Walk and/or Aerobic Flush

 

e: Extras

e1: Side plank on hand

2x 10-30 seconds each hand

e2: DB Chinese Row 2x9 per side

 

 

f: Restorative Flow

 

Side-Lying Arm+Thoacic Windmill 5 p/s

 

Wednesday

 

a: Warm Up

2 rounds:

3 Long Inchworm

10 SL Glute bridge (10 p/s)

10-30 sec L-Sit/tuck hold

then 

Daily Skill specific Warm Up

 

b: Strength

15-20min to complete

Kneeling jump 3x2 reps

Superset

Deadlift 4,6,8

(Approx 80-85% for set of 4, then 5-10% lighter each set of DL, beat last week’s 6 and 8)

Superset:

Partner GHR 3x3 reps

 

c: Metcon

Team Grunt Work

15 min

in teams of 2-3

5 min AMRAP on each station

1: Dual KB Front Squat

2: SA DB by side alternating step up (everybody 20 inch)

3: Sandbag Ground to Overhead

 

d: Cool Down Walk/Aerobic Flush

 

e: Extras

e1:Hanging L-Sit hold/Knee tuck

2x10-30 sec

e2: Partner GHR 2x3 reps

 

f: Stretch

Front Splits

 

2 min p/s

 

Thursday

 

a: Warm Up

2 rounds:

5-15 Pike Push Ups (30 sec cap)

30 sec V-Snap

10 scap pullups

then

OH Flexion PAILs/RAILs on box

then

Daily Skill Specific Warm Up

 

b: Gymnastics Metcon

40min EMOM

1: Run 200 or Schwinn 20/15 cals or Assault 15/10 cals or Row 15/10 cals (45 sec cap)

2: WF HS Hold 10-40 sec (add time to last week)

3: 5-15 TTB (kipping or strict) (30 sec cap) Scale to knees to 90 (add a rep to last week)

4: Rest

5: 30-80 DUs (45 sec cap)

6: Strict Ring Dip Tempo 2221 (2 down, 2 hold, 1 up, 2 hold) 3x AMRAP minus 1 (scale to ring push up) (add rep to last week)

7: Ring Chin Up Tempo 1112 (2 sec hold chin over rings) 3xAMRAP minus 1 (scale to chin over bar hold) (add rep to last week)

8: Rest

 

 

d: Cool Down Walk and/or Aerobic Flush

 

Friday

 

a: Warm Up

2 rounds:

10 Twisting Bear (Single arm Thoracic Bridge)

10 Cossack

10 Quad stretch+toe touch

then

Ankle PAILs/RAILs

then

Daily Skill specific Warm Up

 

b: Olympic Lifting

10 mins to build to heavy 2 halting clean

 

c: Metcon

10 rounds for time:

10 Box Jumps (everybody 20 inch)

10 KB Swing 32/24

10 HR Burpee to plate

 

20 min cap

 

 

d: Cool Down Walk and/or Aerobic Flush

 

 Saturday

 

a: Warm Up

Arm Wrestle guys/girls knockout comp.

Best of 3

then

Daily Skill Specific Warm Up

 

b: Pullup AirForce

10 rounds AMRAP

90 sec on: 90 secs off

At the start of each interval 5 CTB (Rx+ 3 Bar MU)

then continue where you got up to

20 Thrusters 96/66

20 Sumo Deadlift High Pull

20 Push Jerk

20 OHS

20 Front Squat

 

“Fitness”

4 Strict Pullup/Jumping pullup each round

20 Dual DB Thrusters

20 alt DB Snatch

20 Dual DB Push Press

20 Dual DB Front Rack Reverse static lunge

20 Dual DB Front Squat

 

 

d: Restorative Flow

 

Cat to Camel