Mon
A. Warm up
3 rounds
5 Squat to stand
5 burpees into air squat
5 lying glute bridge/side
into
Hip Flow (including pigeon switch and cossack)
B. Back Squat
Build to a heavy set of 2 reps (not maximal)
1x8-12 @ 80% of above.
C. Conditioning
8 minute AMRAP
30 Box jumps with step down
30 Shoulder to overhead @ 50/30kg 115/65lb
Tue
A. Warm Up
10 push ups
15 hollow rocks
1 bear crawl
1 length spiderman crawl
into
Thoracic flow
B. Push press
10 mins
Build to a heavy 1
then
2 x 10 @ 70% of above
C. Conditioning
3 min AMRAP
Wall balls
into
2 min AMRAP
CJ @ 60/40kg , 135/95lb
into
400m run for time.
Wed
A. Warm up
with a light KB
2 rounds
10 KB swings
10 goblet squats
1 TGU/side
5 clean and press/side
Hip flow
B. 1 Power clean and Jerk, OTM for 10 mins
C. Conditioning
15 mins (10 rounds)
45 on / 45 off
12 empty bar thrusters
24 DUs
Thu
A. Warm Up
10 push ups
15 hollow rocks
1 bear crawl
1 length spiderman crawl
into
Thoracic flow
B. Strict Press
12 mins
Build to a heavy set of 2
2 x 10 @ 70% of above
C. Conditioning
2 min on 1 min off x 4
10 burpees over the bar
10 Squat cleans @ 60/40 , 135/95lb
Fri
A. Warm Up
3 rounds
10 wall slides
20 walking lunges arms overhead
30 sec HS Hold
into
Thoracic flow
B. 1 Snatch balance + 1 OHS OT2min for 10 min
C. Conditioning
For time (7 min cap)
EMOM for 12 min
even - 15-20 wall balls
odd - 20 Kb swings @ 24/16kg
Sat
Sat
Warm up
with light KB
2 rounds
5 1 arm swings/side
10 goblet squats
2 TGU / side
A. Deadlift
5 x 1 @ 21X0
C. Conditioning
20 min AMRAP in pairs
100 over the box jumps
80 goblet squats @ 32kg/24kg
60 HR Push Ups
40 Pull ups/ring rows
20 Man makers @ 25/15kg
10 MU or Wall walks