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 4 in 10 mins.
B. Front squat 2 x 6 @ 70-75% of A.
C. 12 min AMRAP
2,4,6,8....
T2B
burpee
Wall balls
Tuesday
A. Warm Up
2 rounds
5 inchworms
10 spider man lunges
into
Thoracic Flow
B. Clean complex OTmin for 12 min
1 clean with 5 sec pause at knee on way up
1 clean
C. 12 x 35on / 25 off
AMRAP
5 deadlifts @ 50/35
5 HPC
Lion 4 - 70/50kg
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 top of VSNAP hold
2 - 30 sec max 5 sec pull up eccentrics or Strict pull ups
3 - 30 sec max DB strict press
C. 4 min on 2 min off x 3
AMRAP
10 KB swing
20 Goblet reverse lunges on spot alt
30 KB goblet squats
40 DUs
- start from beginning each time
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 4/side @ 3010
rest 1-2 min after last leg
into
B2. Natural GHR 7 reps
C. 5 rounds
10 air squat jumps
10 burpee to plate AFAP
- take full rest (2-3min)
- go in heats of 3-5
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 3
in 10 min
C. Back squat 3 x 5 @ 90% of B
D. OT2min x 5
4 deadlift
3 power clean
2 squat clean thruster
1 thruster
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. CGBP
4 x 6 @ 21X1
- rest 2 min before
B2. Top of dip hold
4 x 10 sec
C. In pairs
17 min AMRAP
400m Medball Run
(1 medball btw two)
60 wall balls
60 T2B
Evolve barbell Thu
Foot and straight pull focus
6 sets
A. Snatch complex
Halting snatch + OHS
- mid thigh pause
- 5 second hold in bottom into OHS
B. Snack balance 2 reps light-moderate
C. Halting snatch lean out to pull
3 x 5 +2-5kg from last week
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