Monday
A. Warm up
2 rounds
30 sec bear crawl
30 sec inchworm
1 min DU practice
into
Hammie Flow
B. Back squat OT3min
3 x 3 @33X2 + 3 @10x1
into
B2. 7 KB press from lunge AHAP
Notes: right foot back = right arm press
C. 5 min AMRAP
4 PC&J @ 60/40 135/95
4 T2B
Rest 1 min
5 min AMRAP
8 S2OH
8 T2B
- score is total rounds
D. Accessory Project
External rotation
3 x 8/side @ 3010
- start on non-dominant side
Tuesday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
into
Shoulder flow
B. Ring work
OTmin for 10 min
Monkey 1-2
odd - 5-20 sec Top of ring hold or eccentrics
even - 5-20 sec chest to ring hold or ring row
Monkey 3
1-2 pull ups into 1-5 ring dips
- add weight if 2+5 is easy
Monkey 4-5
1 CTring pull up
2 MU
3 ring dips
C. EMOM for 16 min
(45 on / 15 off)
odd - 40 DU's or max singles
even - 3 Deadlifts @ 100/60kg into max burpee over bar
- Lion level 4-5 deadlifts @ 140/90 315/205
- score is burpee over bar
D. Accessory Project
3 x 5 weighted dowell pass through, floor facing
Wednesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
into
Mostability flow
B. Power clean complex
OTM for 10 min at 70-85% 1RM power clean
1 clean dead lift @ 4040 into 1 power clean into 1 hang squat clean
C. 3 rounds
2 min cap
500m row or 0.7 mile airbike
2 min AMRAP
10 KBs @ 32/24kg
5 burpee box jump overs
1 min rest
- score is rounds for 2nd 2 min AMRAP’s, minus 1 rep for every missed metre
D. Accessory project
Accumulate 3 min hanging
Thursday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
into
Hammie Flow
B. OTM 3 min
Barbell reverse lunges alt 3 x 12 @ 20X1
into
B2. 5-10 hamstring curls/side on rings and box
C. Calorie/metre Sprints
4-5 sets
Airbike 1 min max distance all out
or
Row 300/200m
- rest as needed
- go as hard as humanely possible
- score is slowest set
Friday
A. Warm Up
15 strict burpees
into
2 rounds of
Wrist flow
with 30 sec plank, 5 finger push ups
10 min AMRAP
21-15-9
Thrusters
bar facing burpees
rest 2 min
10 min AMRAP
30-25-20
Hang power clean
HSPU or push up
Rest 2 min
10 min AMRAP
70 DUs or 150 singles
10 push press
- Lion 4-5 use 60/40kg
- Lion 1-3 use 40/25kg
Saturday
A. Warm up thoroughly
B. Rope climb Skill practice 5 min prac locks
EMOM 5 min 1 climb with HS hold skill practice 10 min in pairs
C. Team workout in pairs
"I go you go"
8min, rest 3min,
8min AMRAP (total rounds)
200m run/ 250m row/0.4mile bike,
15KBS 32/24,
10 burpees to target (tag partner to let them start)
EVOLVE Barbell
OTM 2 min
A. 3 pos snatch high pull
5 x 1, lighter than last week
A2. Hi hang snatch
5 x 1+1 w/3 sec pause in bottom @ 65-75%
B. Power clean - for speed
3 x 2 @ 70%
3 x 1 @ 80%
3x
C1. 8 BTN Snatch grip press - rest as needed
C2. 8 Good mornings @ 2020
EVOLVE Barbell
A. CG OHS
5 x 3 @ 22X1
- rest 2 min
B. Snatch + hang snatch
5 x 1+2
- rest as needed
C. 30 min
Split jerk drills
- split press
- hover split
- dips