June 18 - 23

Monday


a: Warm Up

2 rounds:

3 Candle Stick holding rig upright

10 scap pullups

10 reps (5 p/s) Right Spiderman>Right Cossack>Left Cossack>Left Spiderman

then

Adductor PAILs/RAILs

then

Daily Skill Specific Warm Up


b: Strength Circuit

15-20 mins to complete

b1: Hip Thrust 3x8

b2: Right arm: 5 Russian KB Swing + 5 Single arm Front Rack squat + 20m SA FR Walk + 20m Suitcase walk

b3: Repeat on left arm


c: Metcon

For time

4-8-12-16-12-8-4

Burpee

DB Snatch alt 22/5.15

Dual DB Front Rack Forward stationary Lunge alt (each leg = 1 rep)


Cap: 10 min


d: Cool Down


e: Extras

e1: Candle stick 3x3

e2: Weighted Cossack 3x10 (5p/s)


Tuesday


a: Warm Up

2 rounds:

10m R Lunge>Squat>L Lunge>Squat

10 Down dog to divebomber

10 V Snaps

then

Wrist PAILs/RAILs

then

Daily Skill Specific Warm Up


b: Strength Circuit

15-20 mins to complete

b1: Bench Press 3x8

b2: Barbell Underhand Bent Row 3x8

b3: DB Side Raises 3x12


c: Metcon

Partner WOD

12 min AMRAP

Break work up however

80 Hang Clean and Jerk 95/65 (Rx+ 115/75)

100 Wall Balls 20/14

120 Box Jumps 24/20


“Fitness” perform KB Swing instead of barbell


d: Cool Down


e: Extras

e1: V Snaps 3x20 sec AMRAP

e2: Walking Lunge with DBs by side 3x16 (8 p/s)


Wednesday


a: Warm Up

2 rounds:

10 p/s Aeroplane Drinking bird with 2 sec pause

10 (3 p/s) T-Push Up with 2 sec hold in bottom of push and each side

5 Pause squat jumps

then

90 90 PAILs RAILs

then

Daily Skill Specific Warm Up


b: Strength Circuit

15-20 mins to complete

b1: Romanian Deadlift 3x8

b2: Box Hamstring Curl 3x8

b3: Calf Raise 3x15 (toes in, toes forward, toes out)


c: Metcon

16 min EMOM

1: 30-50 DUs or 60-100 singles

2: SB Clean to Front Rack 5-10

3: SA KB OHS 5-10 p/s. Scale to SA KB Thruster

4: Dual DB by side lateral box step over 6-10 alt (3-5 p/s).


d: Cool Down


e: Extras

e1: Side plank on hand 3x10-30 secs p/s

e2: Dual DB SL RDL 3x8 p/s


Thursday


a: Warm Up

2 rounds:

10 (5 p/s) Twisting Bear

5 p/s single arm ring rows

30 sec S-Waves

then

Pec PAILs/RAILs

then

Daily Skill specific Warm Up


b: Strength

15-20 mins to complete

b1: SHSPU 3xAMRAP minus 2. (Scale to Box/Pike HSPU)

b2: Overhand Pullup 3xAMRAP minus 2. Scale to Overhand chin over bar holds + negative or Bar inverted row)

b3: L-Sit Hold on DBs 3xSUBMAX. 8RPE.


c: Metcon

8 rounds:

1 min on: 1 min off

Aim for consistency

5 Burpee Box Jump

into AMRAP alternating kipping CTB and kipping TTB


d: Cool Down


Friday


a: Warm Up

2 rounds:

10m Arms OH Duck Walk

20 sec bicycle crunch

5 Wide Stance stationary inchworm plus pushup

then

Calf PAILs/RAILs

then

Daily Skill specific Warm Up


b: Metcon

30 min EMOM

1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)

2: 1 Power Clean + 3 Front Squat with 2 sec pause in bottom and top of rep

3: 50 DUs (30 sec cap)

4: 20 KB Swing 24/16

5: Rest


c: Cool Down


d: Extras

Bicycle Crunch 3x20-30 secs


Saturday


a: Warm Up

Mexican burpee pass the plate

then

Daily Skill specific Warm Up


b: Metcon

30 min Partner AMRAP

Round for Round

8 OHS 95/65 (Rx+ 115/75)

10 Burpee to target

8 Pullups

10 Wall Balls 20/14


“Fitness”

8 Dual DB Thrusters

10 Dual DB Push Press

10 Burpee to target

4 Strict Pullups/Ring Rows

10 Wall Balls


c: Cool Down

June 11 - 16

Monday


a: Warm Up

2 rounds:

10m sidewards roll to bear crawl positon

10 over hurdle into squat (5 p/s)

10-20 Straddle leg lifts

then

90/90 PAILs/RAILs

then

Daily Skill specific Warm Up


b: Strength

15 mins to build to a heavy 1 Front Squat


c: Metcon

For time:

Buy in 1km run (or row 1000/800)

into 20 Dual DB Burpee Squat Clean Thrusters 22.5/15


Cap: 10 min


d: Cool Down Walk/Aerobic Flush


e: Extras

e1:Staddle Leg lifts 2x10-20 reps

e2: Dual KB Front Squat 3x10 reps Tempo 1111

e3: Dual DB By Side, Front foot elevated reverse lunge 3x10 p/s (not alternating)


f: Stretch

Front Splits

2 min p/s


Tuesday


a: Warm Up

2 rounds:

10m Lizard Crawl

30 sec Blackburn

10-30 sec hanging hollow

then

Pec PAILs/RAILs

then

Daily Skill specific Warm Up


b: Strength

15 mins to build to heavy 1 Push Press


c: Metcon

20 min EMOM

1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)

2: 3 STOH 155/105 (Rx+ 185/115)

3: 30-50 DUs (60-100 Singles)

4: Rest


d: Cool Down Walk and/or Aerobic Flush


e: Extras

e1: Hanging Hollow 2x10-30sec

e2: 2x40 sec BlackBurn



f: Restorative Flow

Side-Lying Arm+Thoacic Windmill 5 p/s

Wednesday


a: Warm Up

2 rounds:

10 Drinking bird p/s

Hollow Flutter Kicks 10-30sec

Down dog+Divebomber

then

Quad/Hip Flexor PAILs/RAILs

then

Daily Skill specific Warm Up


b: Strength

15mins to build to heavy 1 Deadlift or Sumo


c: Metcon

20 min EMOM

1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)

2: Unbroken sandbag Complex. 4 right shoulder walking lunge, 4 right shoulder squats, 4 left lunge, 4 left squat)

3: 6-10 (3-5 p/s) SA DB alt Clean and Jerk 32.5/20 (no TNG reps)

4: Rest


d: Cool Down Walk/Aerobic Flush


e: Extras

e1: Hollow Flutter Kicks 2x10-30 sec

e2: Dual KB SL RDL 2x10 p/s


f: Stretch

Front Splits

2 min p/s


Thursday


a: Warm Up

2 rounds:

10m gymnastics bear crawl

5-10 Shrimp squats per side

10-30 sec side plank each side

then

Wrist PAILs/RAILs

then

Daily Skill Specific Warm Up


b: Gymnastics Skill

5 mins to practise Freestanding HS Holds or wall kicks ups or Wall Climbs


c: Gymnastics Strength

10 mins to complete

c1: Pistols Squats alternating 3x10 reps (5 p/s) Tempo 1011. Scale: Pistol off or to box. Rx+ Hold KB)

c2: Strict MU 3x1-3 reps or 3x (10 False grip ring row + 10 sec top of dip hold + 10 sec bottom of dip hold)


d: Metcon

For time:

50 Burpee Box Jump 24/20

50 TTB (Rx+ 20 Bar MUs)

30 Burpees


“Fitness”

50 Burpee Box Jump 24/20

25 Strict TTB (or knee tucks)

30 Burpees


Cap: 12min


e: Cool Down Walk and/or aerobic flush


Friday


a: Warm Up

2 rounds:

10m Sidewards ape walk + OH

20 sec rear support

30 sec front plank (add opposite arm and/or leg lifts to increase challenge)

then

Hammy PAILs/RAILs

then

Daily Skill specific Warm Up


b: Metcon

20min AMRAP

10-20-30-40-50 etc

DUs (x3, ie 30,60,90,etc)

Single KB alt Box step up (hold KB anyway) (Rx 20inch, set up plate stacks if necessary)

SA KB Hang Snatch 24/20 (alt sets of 5 per side)

Scale: Use DB instead


straight into part c until 35:00 mark

15 mins to build to heavy complex

1 Power Clean + 1 Hang Squat Clean


d: Cool Down Walk and/or Aerobic Flush


Saturday


a: Warm Up

In pairs

3 sets of 10-20m banded sprints each

then

Daily Skill Specific Warm Up


b: Metcon

3 rounds: 5 min AMRAP:5 min off

3 Hang Squat Snatch

6 CTB (Scale to jumping pullup)

9 Burpees to target


Start from beginning each time


“Fitness”

3 Dual DB Hang Squat Clean Thruster

6 Strict Pullups (Scale to ring row)

9 Burpees to target


c: Cool Down Walk and/or Aerobic Flush


d: Restorative Flow

Cat to Camel