Mon
A. Bear Crawl
then
2 Rounds
Barbell/Dowel Warm Up
10 Alternating Reverse Lunges
5 Good Morning
5 OHS
then 2 mins hanging variations
B. 15 min OTM
1-5min Position 1 snatch with 2 second pause in catch, 3 reps
5-10 min Position 2 snatch with 2 second pause in catch, 2 reps
10-15 min regular snatch from floor, 1 rep“Randy variation”
C. 75 Hang Power Snatch 75/55lbs
Start each minute with 30 DUs (30 sec time cap on DUs)
Tue
A. 5 Inchworms
then
2 rounds
10 Walking Lunges
5 Hanging Activations
5 Strict Burpee
5 Blackburns
B. 20 mins to build to 20 rep Back Squat
C. Team Conditioning Tuesdays
Chipper as pair:
200m farmers carry 24/16 (1 pair of KBs taking turns)
100 walking lunge with Double KBs (1 pair of KBs taking turns)
50 HSPU (partner must hold dead hang on pull-up par)
Wed
A. Spiderman walk up and back
then 2 rounds 1 TGU each side
10 Alternating Russian KB Swing
5 Goblet Squat
then 2 mins hanging
B. BASELINE TESTING
5 mins
to find Max rep strict dip or top of ring hold
then
10min EMOM
1-3 strict MUs
C. 12min EMOM 40on/20off
1st min Rower above 1400/1000 cal p/h or airbike above 450/350 for 40secs
2nd min Max reps push press at 60/40 in 40 secs
3rd min rest
Thu
Crab Walk 1 length
then 2 rounds:
10 walking lunges
5 Hanging Activations
5 Strict Burpee
10-S-Waves
B. Sumo Deadlift 20 mins to build to heavy 5
Tempo 21x1
C. 21-15-9 30secs on/30 secs off
Power Clean 70/45 155/100
Burpee Over Bar
Fri
A. Bear Crawl Up and back
then
2 rounds
20 single DB OH walking lunge (10 each arm)
10 DB Sumo Deadlift
10 DB Goblet Squat
then 2 mins hanging out
B. BASELINE TESTING
10 mins to find max weighted strict Chin or chin over bar hold
15 mins to build to strict press 1RM
C. 12 min EMOM 40on/20 off
1st min Rower above 1400/1000 Airbike above 450/350
2nd min 10 High Box Jumps/Step Ups 30/24 into Max reps CTB
3rd min rest
Sat
A. Spiderman crawl up and back
then 2 rounds
10 Plate OH walking Lunge
10 Plate squat
10 Plate Ground to Overhead
then 2 mins hanging
B. 20 min E2MOM
0-4 min Position 1 clean pause 2 seconds in catch (3 reps +1jerk)
4-10min Position 2 clean pause 2 seconds in catch (cleans + 1 jerk)
10-20min Regular clean and jerk from floor
C. Partner battle:
3 rounds:
Partner 1 runs 400m
Partner 2 max wall balls