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 1RM in 15 mins.
C. 20 min CINDY
5 pull ups
10 push ups
15 airsquats
Monkey 4
20 min NATE
2 MU
4 HSPU
8 Kb swings @ 32/24kg
Tuesday
A. Warm Up
2 rounds
5 inchworms
10 spider man lunges
into
Thoracic Flow
B. Clean complex OTmin for 10
1 power clean or squat clean
C. 12 x 45on / 15 off
AMRAP
6 burpees to a plate
12 DB or KB Snatch alternating @ 25/16kg
- pick up where you left off
- score is rounds and reps
Wednesday
A. Warm Up
2 rounds
7 KB squats 1 arm rack/side
5 bird dogs/side
into
Hammie Flow
B. Testing and training
1 min on 1 min off
Max UB
T2B
Pull ups
HSPU
-if you go longer than 1 min keep going, max UB set
into 6 min EMOM
- starts at 6:00
odd - 30 sec max plank on left hand
even - 30 sec max plank on right hand
C. For time (9 min cap)
200m run
20 box jumps
30 wall balls
40 KB swings @ 24/16kg
50 burpees
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 15/side
- bodyweight only, no tempo, drive up fast
into
B2. Natural GHR 9 reps
C. OTmin for 10 min
2 thrusters
3 Overbar burpees
- score is heaviest 2 thrusters
FIT AS Friday
A. Warm Up
2 rounds
2 TGU/side
4 single arm single leg KB row
(bottom of drinking bird position)
Thoracic flow
B. FAF
Lion 4 - use 60/40kg
10 min AMRAP
20 SDHP @ 45/30kg
20 box jump overs
20 T2B
Rest 5 min
10 min AMRAP
25 RIng dips or push ups
25 KB swings @ 24/16kg
25 deadlifts
Rest 5 min
10 min AMRAP
10 pull ups
9 burpee over bar
8 wall walks
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
10 air squats
B. CGBP
Build to a 3RM - 15 min cap
B. Front Squat Build to a 1RM
15 min cap
C. 12 min EMOM
1. 30 sec max chin over bar hold
2. 30 sec max rear support hold
3. 30 sec max HS hold wall facing
Evolve barbell Thu
Foot and straight pull focus
BUild to a new 1RM snatch
Evolve barbell Sat
A. Split Jerk Technique
1. Jerk Balance 5 sets
2. Jump to split
3. Split Press
B. EMOM building to a max in 10 mins