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 2 in 10 mins.
B. Front squat 2 x 4 @ 70% of A.
C. 10 min AMRAP
6 power cleans @ 40/25
6 burpee over bar
6 Pull up
Lion 4 - 60/40
Monkey 4 - CTB
Tuesday
A. Warm Up
2 rounds
5 inchworms
10 spider man lunges
into
Thoracic Flow
B. Clean complex OTmin for 12 min
1 clean
1 hang clean
C. 12 x 40on / 20 off
AMRAP
10 KB swings @ 24/16
10 box jumps
Lion 4 - 32/24kg
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. 5 min on 3 min off x 2
AMRAP
20 Wall balls
40 DU's
- start from top 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 3/side @ 5010
rest 1-2 min after last leg
into
B2. Natural GHR 8 reps
C. 4 rounds
20 thrusters @ 45/30kg AFAP
- use a weight that is UB every time
- take full rest (2-3min)
- Lion 4 - AHAP for all 4 rounds
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 2
in 10 min
C. Back squat 3 x 3 @ 90% of B
D. OT2min x 5
5 power cleans
5 hang power cleans
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. CGBP
4 x 4 @ 21X1
- rest 2 min before
B2. Top of dip hold
4 x 15 sec
C. In pairs
OCTANE event 5
10 min AMRAP
round for round
12 deadlifts
12 bar facing burpees
10
10
8
8
6
6 " "
take not of time then back to 12's
Evolve barbell Thu
Foot and straight pull focus
6 sets
A. Snatch complex
1 snatch
2 OHS
B. Band OHS duck walk
5 steps/side
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