September 24 - 29

Monday


a: Warm Up

30m bear crawl

1 min quadroped hip CARs p/s

30 sec ankle CARs p/s

5 rebounding squat jump


b: Strength

Back Squat. Build to heavy 1+ reps at 90%

Superset during first 3 warm up sets

Lateral box step down 5 p/s


c: Metcon

For time:

Dumbbell Grace

30 Dual DB CJ 22.5/15


Cap: 10 min


d: Cool Down

Banded front split

2 min contract/release


Tuesday


a: Warm Up

30m Lizard Crawl

30 sec Hollow body hang

30 sec half-kneeling thoracic CARs p/s

1 min shoulder CARs p/s

5 plyometric push ups


b Strength

Strict Press. Build to heavy 1+ reps at 90%

pause at shoulder and overhead

Superset during first 3 warm up sets

SA DB upright row 12 p/s


c: Barbell Warm Up

5 Muscle Clean

5 Power Clean

5 Thruster with dip in squat and overhead

5 fast thruster


d: Metcon

In pairs

12 min AMRAP

Break work up however

100 Burpee to target

100 Thrusters 95/65


d: Cool Down

Straight arm seated shoulder extension

2 min contract/release


Wednesday


a: Warm Up

20m aeroplane drinking bird walk

30 p/s lying knee CARs (flexion/extension + rotation)

1 min back CARs (segmented Cat Camels)

10 sec bunny hops

2x3 p/s rebounding single leg broad jump. Stick 3rd landing


b: Strength

Deadlift Build to heavy 1+ reps at 90%

Reset at the bottom of each rep (no TNG).


c: Metcon

For weight

15 min EMOM

1: 10 (5p/s) Renegade Row (Rx+ add push up between each row)

2: 10 (5 p/s) SA KB Snatch (Scale to hang DB Snatch)

3: 8 (4 p/s) SB on shoulder walking lunge


d: Cool Down

Standing straddle

2 min static contract/release


Thursday


a: Warm up

2 min hollow + superman team rolls

1 min scap CARs

2 min p/s static + PAILs/RAILs band-distracted wrist extension

1 min p/s wrist CARs

then

Daily Skill specific Warm Up


b: Gymnastics

28 min (4 rounds)

1: 20-50 DUs

2: 10-20 sec freestanding HS hold facing away from wall (try to find balance point)

3: 30 sec superman hold

4: 1-5 Strict Ring Dips into 10 secs top of dip hold with hollow position flutter kicks (Scale to ring pushups + top of ring front support)

5: 10 alt (5p/s) pause pistols

6: 5-15 kipping TTB

7: Rest


c: Midline

2 rounds:

10-30 sec star plank each side

5-20 Straddle leg lifts


Friday


a: Warm Up

20m Sidewards ape walk

1 min p/s standing hip CARs

30 sec p/s patella CARs

5 kneeling jump


c: Barbell Warm Up

5x Position 1 clean

5x position 2 clean

5x Position 3 clean


c: Metcon

30 min EMOM

1: 20/15 cal schwinn or 15/10 cal assault/rower

2: 30 sec AMRAP Hang Squat Clean. Scaled 95/65. Rx 135/95. Rx+ 175/115

3: Rest


d: Posterior

Partner Nordic Negative 3x5eps


Saturday


a: Warm Up


then

2 min ankle distracted static p/s


b: Barbell Warm Up

5x Position 1 Power Snatch + OHS

5x Position 2 Power Snatch + OHS

5x Position 3 Power Snatch + OHS


c: Strength

10 min E2MOM (5 sets)

10 OHS


d: Metcon

For time:

30-20-10

Wall Balls 20/14 (Rx+ 30/20)

Alt DB Snatch 22.5/15 (Rx+ 32.5/15

CTB (Rx+ 9-6-3 Bar MU)


Cap: 20 min


e: Cool down

2 min pigeon


Farm Fit


a: Running Warm Up

3 Calf Raises Tempo 5055

10 seconds bunny hops

10 Walking lunge into high knee on toe

10m walking drinking birtd

10m (5p/s) traveling side lunge


b: Metcon

20 min AMRAP

Run 200m (or Row 200/150 or bike 20/15 schwinn)

10 SB Clean to front rack

10 Heavy Wall Balls

10 Strict Pullups or Ring Rows


Farm Strength


a: 

2 rounds:

Bicep Openers

10 p/s Snatch-grip SL RDL


a: Sandbag/wallball reverse toss over pullup bar (remove sharp objects/J-Hooks which could cut sandbag). 5x2


b: In pairs. 600m tyre drag. Rotate between forward, backwards, sidewards drag


c: Decline DB Chest Press 3x8 Tempo 2011

September 17 - 21

Monday


a: Warm Up

30m bear crawl

1 min quadroped hip CARs p/s

30 sec ankle CARs p/s

5 rebounding squat jump


b: Strength

Back Squat. Build to heavy 3+ reps at 85%

Superset during first 3 warm up sets

Lateral box step down 5 p/s


c: Metcon

For time:

100 KB Swing 24/16 (Rx+32/24)

Perform 5 Dual DB Thrusters at every drop 22.5/15


Cap: 10 min


d: Cool Down

Banded front split

2 min contract/release


Tuesday


a: Warm Up

30m Lizard Crawl

30 sec Hollow body hang

30 sec half-kneeling thoracic CARs p/s

1 min shoulder CARs p/s

5 plyometric push ups


b Strength

Strict Press. Build to heavy 3+ reps at 85%

pause at shoulder and overhead

Superset during first 3 warm up sets

SA DB upright row 11 p/s


c: Barbell Warm Up

5x Position 1 power clean

5x position 2 power clean

5x position 3 power clean


d: Metcon

In pairs

12 min

Break work up however

20 Power Cleans 95/65

50 Wall Balls

20 Power Cleans 115/75

50 Wall Balls

20 Power Cleans 135/95

50 Wall Balls

20 Power Cleans 155/105)

50 Wall Balls

20 Power Cleans 175/115)

50 Wall Balls


d: Cool Down

Straight arm seated shoulder extension

2 min contract/release



Wednesday


a: Warm Up

20m aeroplane drinking bird walk

30 p/s lying knee CARs (flexion/extension + rotation)

1 min back CARs (segmented Cat Camels)

10 sec bunny hops

2x3 p/s rebounding single leg broad jump. Stick 3rd landing


b: Strength

Deadlift Build to heavy 3+ reps at 85%

Reset at the bottom of each rep (no TNG).


c: Metcon

For weight

15 min EMOM

1: 8 (4p/s) Dual DB by side lateral box step over (must extend on box)

2: 5 SA FR KB Squat into 15m carry p/s

3: 6 (3 p/s) SB clean to shoulder


d: Cool Down

Standing straddle

2 min static contract/release



Thursday


a: Warm up

2 min hollow + superman team rolls

1 min scap CARs

2 min p/s static + PAILs/RAILs band-distracted wrist extension

1 min p/s wrist CARs

then

Daily Skill specific Warm Up


b: Gymnastics

28 min (4 rounds)

1: 20-50 DUs

2: 10-20 sec HS shoulder taps (Scale to box/pike HSPU + shoulder taps)

3: 5-15 Box Jumps 24/20

4: 1-5 Strict Ring Dips into 10 secs top of dip hold with hollow position flutter kicks (Scale to ring pushups + top of ring front support)

5: 10-15 Burpee to target

6: 1-5 Strict Pullups into 10 secs hip taps (scale to 1 slow pullup negative + pullup bar side to side swinging)

7: Rest


c: Midline

2 rounds:

10-30 sec star plank each side

5-20 Straddle leg lifts



Friday


a: Warm Up

20m Sidewards ape walk

1 min p/s standing hip CARs

30 sec p/s patella CARs

5 kneeling jump


c: Barbell Warm Up

5x Position 1 clean

5x position 2 clean

5x Position 3 clean


c: Metcon

For cals

30 min EMOM

SUSTAINABLE

1: 1 Hang Power Clean + 1 Squat Clean at 135/95 (Rx+ 185/125)

2: 45 sec AMRAP cals on schwinn/assault/rower

3: Rest


d: Posterior

2 rounds:

Partner Nordic Negative 3x4reps



Saturday


a: Warm Up

30 sec p/s throw and catch balancing on 1 foot

then

2 min ankle distracted static p/s


b: Barbell Warm Up

5x Position 1 Power Snatch + OHS

5x Position 2 Power Snatch + OHS

5x Position 3 Power Snatch + OHS


c: Strength

10 min E2MOM (5 sets)

9 OHS


d: Metcon

For time:

3 rounds:

20 alt pistols

20 TTB

20 alt DB Snatch 22.5/15 (Rx+ 32.5/20)


Cap: 20 min


e: Cool down

2 min pigeon contract/release



Farm Fit


a: Running Warm Up

3 Calf Raises Tempo 5055

10 seconds bunny hops

10 Walking lunge into high knee on toe

10m walking drinking birtd

10m (5p/s) traveling side lunge


b: Metcon

20 min AMRAP

Run 400m (or Row 400/300 or bike 40/30 schwinn)

100m sandbag bear-hug carry

20 ring rows

20 Dual DB Front rack walking lunges

20 strict knee raises

20 alt DB Snatch