Mon
A. Warm Up
2 rounds
1 length bear crawl
6 spiderman lunges
into
Hip Flow
B. Strength
B1. Back Squat @30X1 - 3x10-12 ; Rest 90 sec before B2.
B2. RFESS @3010 - 3x6-8/side ; Rest 90 sec before returning to B1.
Notes: http://youtu.be/i6a0MwviAXU?t=1m50s
C. Conditioning
12 min AMRAP @ 85% Aerobic
Run 200m
12 burpee to a target
12 Box Step Overs
Notes: ensure that round times are stay within 10-15 secs the whole AMRAP.
Tue
A. Warm Up
2 rounds
5 air squats
10 lunges forward
10 lunges back
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. GST (Gymnastics Strength Training)
B1. Ring Dips @ 2112 - 3 x 1-5 ; Rest 1 min before B2.
{ Elements-Base = Eccentrics and bottom holds with same rep scheme }
{ Totem 1 = Partner assisted concentric, self guided eccentrics and holds }
{ Totem 2+ = Rx }
Notes: 2 down, 1 at top, 1 up, 2 at top
B2. Wall facing HS Hold 3 x 10-60 sec ; Rest 90 sec before B1.
Notes: Try to not allow belly on wall, toes and nose only.
C. Conditioning
18 min AMRAP @ 75-80% Aerobic
20 shuttles or 20 cal row (first in best dressed on the rower)
10 deadlifts @ 60/40kg
80 DU’s
Wed
A. Warm Up
2 rounds
10 rotational ball slams
10 Lunges with ball overhead
10 sit ups with ball
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. Strength
B1. Overhead Squat @ 2211 - 4 x 7-8 ; Rest 60 sec into B2.
{ Elements: Use a dowel and plates under heels }
B2. Wall Slides 4 x 8 reps ; Rest 60 sec into B1.
C. Conditioning
6 min on / 1 min off x 2-3 (dependent on time) - goal is same score each 6 min
10 Alternating DB Snatches @ moderate weight
20 weighted sit ups (BW if needed)
40 DU’s or 80 SU’s
Thu
A. Warm Up
Lunge Flow - https://www.youtube.com/watch?v=g_09icA11e4
Notes: Do flows 1-3 x per leg
B. Strength
B1. DB Row @2011 - 4 x 8-10 ; Rest 30 sec into
B2. Active Shoulder Hang from bar in hollow position - 4 x 10-30 seconds ; Rest 60 sec before B1.
C. Barbell Conditioning
On the 2 mins for 20 minutes
Elements - 3 Hang power clean into 3 push Jerks
Notes: Must pause in the power position for 2 seconds
Base-Totem 1 - Power clean 5 x 5reps into 5 x 3reps
Notes: Weights should be increasing the whole time must be Touch and Go
Totem 2+ - Power Clean and Jerk 5-4-3-2-1 x 2
Notes: 2 waves of 5 down to 1, must be TnG
Fri
A. Warm Up
2 rounds
4 Light Turkish Get Ups @ no more than 16kg
8 goblet squats
10 KB Swings
B. Leg Hypertrophy Circuit (for popping quads and hammies)
3 x through B1,2,3 - Resting 30-60 secs btw each
B1. Natural GHR Variation 5-10 reps
B2. KB SLDL @ 5011 3-6 reps/side
B3. Single arm farmers walk - 30 sec/side (heavy with upright posture)
C. Aerobic power
90/90 x 4-5 sets
5 Push Press @ UB weight every round (light-moderate)
5 Pull Ups or ring rows
5 Burpees
Sat
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Gymnastics Skill Training
5 rounds
****Elements & Base****
1 min: 2-15 push Ups @ 20X2 (2 down, 2 at top)
1 min: Mobility
1 min: 30-40 sec Plank on floor or rings
1 min: Mobility
****Totem 1****
1 min: 1-5 HSPU with Eccentrics only (as long as possible in eccentric)
1 min: Mobility
1 min: 2-8 strict T2B
1 min: Mobility
****Totem 2+****
1 min: 1-3 MU on rings
1 min: Mobility
1 min: 15-30 sec Hanging L-sit
1 min: Mobility
C. Conditioning
20 min AMRAP in pairs
40 wall balls
40 overhead plate lunges @ 20/10kg
40 Box jump overs
400m run