Mon
A. Blood Flow
3 rounds (with a dowell)
8 OHS
8 OH reverse lunges
A3. Hip Flow
B. Back Squat (start of hatch squat modified cycle)
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
1*1
100-105%
superset with 5-8 kipping T2B - skill practice
C. Conditioning
10 min EMOM
odd - 15 power snatches @ 35/25kg
even - 50 DUs
workhorse level 4 - add 2 snatches each round
Tue
A. Blood flow
2 rounds - 20 sec each
bear crawl
inch worm
emu bob
thoracic bridge
A3. Thoracic flow
B. Strict press
5 x 1 @ 90%
superset with
10 sec active hang into 15 ring rows - M2
1-3 strict into 10 kipping pull ups - M3
1-3 strict into 8 kipping CTB pull ups - M4
C. Team Tuesday Conditioning
In teams of 3
‘Quad Triplet'
AMRAP 15 min
100 burpee over bar
100 wall balls
100 OHS @ 40kg/25kg 95/65lb
Wed
A. Blood Flow
with a light KB
3 rounds
1 min DU practice
5 Single leg KB deadlift /side
B. Deadlift
5 x 1 @ 90% - no dropping at top
- superset with 20-30 sec chin over bar hold
D. Conditioning
21-15-9-15-21
Jumping Airsquats
Push Press @ 50/30kg 115/75lb
200m run
-12 min cap
Thu
A. Blood Flow
60 walking lunges
into
Hip flow
B. Front Squat
1*5 60%
1*5 70%
1*5 75%
1*5 80%
C. Conditioning
16 min OTmin
1 - 20/15 cal row or 15/10 airbike
2 - 13 burpees
3 - 16 KB swings @ 32/24kg
4 - 1 Squat clean thruster @ 80/55kg 185/125lb
Fri
A. Blood flow
2 rounds
1 bear crawl
1 length spiderman crawl
2 min DU Practice
A3. Thoracic flow
B. 5 sets - increasing on last week
10 HSPU (kipping or strict or mixed) at increasing deficits- Monkey Level 4
30 sec HS Hold
OR
one 15-20 sec eccentric
into 8-10 DB Press @ 2020
Rest 2min
C. 4 sets for max load.
10ft/4m HS walk or kick into wall and 15 sec free hold
into
1 Snatch
1 OHS
Rest as needed.
Sat
A. Blood flow
3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice
A3. Thoracic flow
B. MU Workshop stations - 2 min on each station, no more than 3 people
- Russian dips on box
- kipping ring swings with ambit between legs (1 set of rings)
- kneeling transitions (1 set of rings)
- False grip ring holds/hangs (1 set of rings)
- DB row (strength piece)
- Dip holds (1 set of rings)
C. Conditioning
Elizabeth
’21 15 9'
Squats clean 60/40kg 135/95lb
Ring dip
(scale to push up)
- workhorse level 3+ squat clean