Monday
A. Warm Up
2 rounds
5 squat to stand
5 hindu push ups
10 reverse alternating lunges
Hip Flow
A. Back squat build to a heavy set of 6 in 10 mins.
B. Front squat 2 x 8 @ 70% of A.
C. EMOM 10 min
6 wall balls
6 T2B
Workhorse 3&4 - 8/8
Tuesday
A. Warm Up
2 rounds
5 inchworms
10 spider man lunges
into
Thoracic Flow
B. Clean complex OTmin for 12 min
1 clean pull
1 hang squat clean
1 Front squat
C. 12 x 30on / 30 off
Max DB or KB thrusters @ 16/12kg
Wednesday
A. Warm Up
2 rounds
7 KB squats 1 arm rack/side
5 bird dogs/side
into
Hammie Flow
B. 15 min EMOM
1 - 30 sec max Hanging knee raise
(knees to arm pits) or strict T2B
2 - 30 sec max chin over bar hold
3 - 30 sec max wall walks
C. 3 min on 1 min off x 4
20 burpee box jumps
20 DB snatch
10 " "
10 " "
5 " "
5 " "
- pick up where you left off
- if you finish start from top again
Thursday
A. Warm Up
2 rounds
1 length bear crawl
10 Goblet squats
30 sec hold in bottom of last goblet squat
into
Hip flow
B. RFESS
3 x 6/side @ 3010
rest 1-2 min after last leg
into
B2. Natural GHR 6 reps
C. 5 min AMRAP
Run 600m
Max pike push ups or HSPU
Rest 1 min
4 min AMRAP
Run 400m
Max KB swing 24/16kg
Lion 4 32/24
rest 1 min
3 min AMRAP
Run 200m
Max DUs
Friday
A. Warm Up
2 rounds
2 TGU/side
4 single arm single leg KB row
(bottom of drinking bird position)
Thoracic flow
B. Front Squat Build to a heavy 4
in 10 min
C. Back squat 3 x 6 @ 95% of B
D. OT2min x 6 sets
10 HPC
10 STOH
- score is max load
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. CGBP
4 x 8 @ 21X1
- rest 2 min before
B2. Bottom of dip hold
4 x 10 sec
C. In pairs
8 min AMRAP
200m runs 1 for 1
- for max distance
Rest 2 min
8 min AMRAP
21-15-9
KB swings
T2B
wall balls
Evolve barbell Thu
Foot and straight pull focus
6 sets
A. Snatch complex
1 Snatch
1 Hang Snatch
1 Snatch Balance
1 OHS
B. Drop Snatch
2 reps in rack
C. Halting snatch lean out to pull
Evolve barbell Sat
A. Split Jerk Technique
1. Jerk Balance 5 sets
2. Jump to split
3. Split Press
B. EMOM consistency work at 60%
2 split jerks