Monday
Warm Up
A. Bear crawl
2 rounds
30 sec forward
30 sec reverse
5 burpees
Hip Flow
B. OT3min
DB or KB Step ups 3 x 16 (8/side)
superset
B2. 10 - 30 sec tuck hang or Lsit hang from bar
C. Rankle
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Tuesday
Warm Up
A. 3 rounds
3 inchworms with 5 sec exhale at top
6 thoracic bridge alternating
20 sec top of push plank hold (elbow pit facing forward)
Wrist flow
B.Push Press
4 x 3 @ 60/70/80/85%
B2. 20 sec chin over bar hold or hang
Monkey 3 - 5 partner assisted pull ups
Monkey 4 - 5 weighted pull ups
C. 5 x 2min on/1min off
For Time:
10 DB Burpees
10 alt DB snatches
10 DB Push press
- rest remainder of time
- start from the top every 2 min
D. ABcessories
20 candlesticks/lying flags using the pole for support
Wednesday
Warm Up
A. 6 x 30/30 on/off
DU's/practice
into
Hammie Flow
B. Deadlift
4 x 2 with 5 sec pause at knee cap on way up
- control on way back down
B2. Super set
Hamstring flexor control 2 x 10sec/side
C. DiaMRAP
11 min AMRAP
21-15-9
Deadlift @ 100/60kg
HSPU or Push up
into
21-15-9
Deadlift @ 60/40kg
HR Push up
- back to top
Thursday
Warm Up
A. 2 rounds
3 Light TGU / side
6 SLDL with KB /side
A2. Shoulder strengthening work
2 rounds for quality
5 pike overs on floor
(roll spine off the floor and back down)
5 Vsnaps @ 30X0
2 wall wlaks with 5 sec pause at top
B. Barbell and gymnastics cycling
skill work
3 rounds (moderate weight)
OT3min
1st - 8 TnG Push jerks
into
12-15 T2B
2rd - 8 TnG squat cleans
12-15 HSPU or 20 sec HS hold against wall
Friday
Warm Up
A. Warm up
2 rounds
1 bear crawl
10 air squats
5 strict burpees
into
Hip flow
B. Snatch Balance @ 70-80% 1RM snatch
5 x 1 w/ 2 sec pause in bottom
B2. Empty bar or dowell snatch pull unders 5 x 5 reps for skill not weight
- this is practive for footwork not a training stimulus
- SKILL ONLY!
C. Partner Intervals
13 min AMRAP
Round for round
Run 200m
30 sec max reps pull ups
- score is total pull ups or MU
Monkey 4 - MU or CTB
Saturday
A. Warm Up
2 rounds
10 spider man lunges
10 cossack squats
Hip flow
B. Back Squat
3 x 1.1 - @ 21X1
- cluster sets with 30 sec btw micro sets, 2 mins between macro sets
C1. In Pairs - use partners to hold back of ankles as the anchor
Natural GHR variation - https://www.youtube.com/watch?v=vBh01L9MlkY
4 sets of 5-15 reps
C. 3x OT6min
Run 400m
10 CJ @ 60/40kg
8 HPC
6 deadlifts
4 FS
Lion 4 - 85/50kg
Monkey 4 - CTB or MU
Evolve barbell Thu
A. 6 x Halting clean into clean
A2. 6 x 1 split jerk heavy
B. Halting clean pull
Accessory work
C1. OH squat holds with dowel and band
C2. 1 arm barbell rows
Evolve barbell Sat
A. Power snatch technique work