April 27-32

Mon

 

A. Blood Flow

2 rounds (with a dowell)

10 FS
10 OHS
10 Sots press

A3. Hip Flow

B. Back Squat (start of hatch squat modified cycle)
1*5
65%
1*5 70%
1*5 75%
1*5 80%

Front squat
3 x 5 @ 65%

C. Conditioning

12 min EMOM

1 Burpee (increasing by 1 rep each minute)
Max shuttles or airbike or rowing cals

Score is shuttle sprints or cals.

 

Tue

A. Blood flow

2 rounds
1 bear crawl
1 length spiderman crawl
1/2 length crab walk

A3. Thoracic flow

B. Strict press

3x5 @ 65-70%
superset with
10 sec active hang into 15 ring rows - M2
1-3 strict into 8 kipping pull ups - M3
1-3 strict into 6 kipping CTB pull ups - M4

C. Team Tuesday Conditioning

In pairs

3 min Max cals
into
Max Power Cleans @ 40/25 increasing by 20kg/10kg every 3min
e.g. 0-3min 40kg /25kg
3-6 60kg/35kg
6-9 80kg/45kg
9-12 100kg/55kg
 

Wed


A. Blood Flow

with a light KB

3 rounds

1 min DU practice
5 KB windmills /side
5 single arm KB Swings/side

B. Deadlift
3x5 @ 70% @ 31X0
superset with
20 reps 2 arm DB/KB row

D. Conditioning

For time.

20-15-10-15-20 (80/80)
WL3+
30-20-10-20-30 (110/110)
Wall balls
KB swings @ 32/24kg

Thu


A. Blood Flow

3 rounds
1 min DU practice
3 burpee passing through air squat
4 spider man lunges w rotation

Hip flow

B. Back Squat
1*5
65%
3*5 70%
Front Squat
3x5 @ 65%

C. Conditioning

20 min EMOM

15/10 row - increasing 1 cal each round
15 burpee increasing by 1
50 DU increasing by 10 or max Singles
Rest

Fri

A. Blood flow

3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice

A3. Thoracic flow

B. 5 sets
10 HSPU (kipping or strict or mixed) at increasing deficits- Monkey Level 4
30 sec HS Hold into 8-10 DB Press @ 2020
Rest 2-3 min

C. 3-4 sets for max load.

8 pistols
into
2 HPC
3 HC
4 FS
 

Sat


A. Blood flow

3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice

A3. Thoracic flow

B. BTN Push press into OHS @33X1
3 sets
3+3
- rest 2 min

C. Conditioning in pairs - 25 min cap

21-15-9
Box jumps
T2B

21-15-9
Over box jumps
Pull ups

21-15-9
Burpee over box jumps
DB Man makers @ 25/15kg