Mon
A. Blood Flow
2 rounds (with a dowell)
10 FS
10 OHS
10 duckwalk steps
A3. Hip Flow
B. Back Squat (start of hatch squat modified cycle)
1*5 60%
1*3 70%
1*2 80%
1*2 90%
Front squat
3 x 4 @ 65-70-75%
C. Conditioning
10 min EMOM
15-14-13-12..6 KB Swings @ 32kg/24kg
1-2-3-4-5…10 Burpee box jumps
- optional 30/24" height on box
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 @ + 2-5% on last week
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
5 mins to find a max power clean (3 attempts each)
- score is weight combined
into
9 min
60 wall balls whilst partner holds 60/40kg 135/95lb in Front rack
into
AMRAP burpee over bar whilst partner holds medal over head in bottom of squat.
- score is burpees
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
3x4 @ 72-5% @ 31X0
superset with
20 reps 2 arm DB/KB row
D. Conditioning
For time.
21-15-9
KB Front squats
Pull ups or CTB or ring rows
Burpees
- 12 min cap.
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
3x5 @ 72%
Front Squat
3x5 @ 65%
C. Conditioning
21 min OT3min (7 rounds)
Run 400m or row 400m or Bike 2 min max cals @ hard pace.
10 STOH @ 60/40kg 135/95
- workhorse level 3+ can add 1 STOH each round.
Fri
A. Blood flow
3 rounds
1 bear crawl
1 length spiderman crawl
1 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 into 8-10 DB Press @ 2020
Rest 2-3 min
C. 3-4 sets for max load.
4 pistols @ 24X2
- 2 down, 4 hold, up fast
into
10RM Hang power clean
- for load and time, do not pick a weight which will be very very slow
Rest as needed.
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 free tempo
3 sets
2+2
- rest 2 min
C. WOD FOR NEPAL