Monday
A. Warm Up
2 rounds
20 sec leg swings right
20 sec left
20 sec side raise right
20 sec side raise left
Hip Flow
B. EMOM for 6 min
Front Squat
1 rep with 7 sec pause in bottom and 13 sec at top
(lion 4+ does 15 sec)
- building strength in the torso to improve posture
C. 8 min EMOM
6 burpees
10 wall balls
workhorse 3+ increase burpees by 1
Rest 1 min
into
5 min AMRAP
DB/KB Thrusters @ 25/20kg
D. Accessory project
3 x 5/side trap 3 raise
Tuesday
A. Warm Up
3 rounds
20 sec pike walk
20 sec crab turn over
20 sec rest
into
Shoulder flow
B. 16 min EMOM
1 - 30 sec max barbell bent row @ 2020, go by feel
2 - 30 sec max chin over bar hold
3 - 30 sec max nose to wall HS hold
4 - 30 sec max weighted deficit push up @ 20/10kg
Monkey 4
2 - weighted pull ups
3 - strict HSPU, wall facing
C. 13 min AMRAP
100m farmers walk 32/24
200m run
10 KB swings @ 32/24
Rest 30 sec
D. Accessory Project
Rotated seated partner thoracic stretch 1 x 60sec/side
Wednesday
A. Warm Up
2 rounds
7 KB squats 1 arm rack/side
5 bird dogs/side
into
Hammie Flow
B. Back Squat
OT2min
1 rep with a 10 sec pause
B2. Super set with 5-15 Kipping T2B
Monkey 4 - 3-5 Bar MU
C. 12 min 40/20 on/off
5 Hang Squat cleans @ 40/25kg
5 Over bar burpee
D. Accessory project
2 rounds
10 lying back extensions
60 sec unweighted Jeffersen curl
Thursday
A. Warm Up
2 rounds
30 sec pike walk
10 thoracic bridge right
10 sec TB left
10 sec rear support
into
shoulder flow
B. OHS
3 x 3 @ 60% 1RM @ 21X2
B2. Finger Pulses
5 reps neutral, int, ext
5 finger tip push ups
C. Mix Modal sprints
3-5 sets
10 jumping aternating lunges
30 sec all out airbike or row
- score is calories
Friday
A. Warm Up
1 round
5 TGU/side
1 min bear crawl
#FAF
Saturday
A. 2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Front Squat
15 min
5 x 1 rep - building up
3 sec pause on parallel, 2 sec in hole, 1 sec on parallel, stand
C. Partner WOD
2 rounds - 18 min cap
100m Buddy carry
50 burpee over partner
60 partner wall balls
70 syncronished T2B or sit ups or knee raises
Evolve barbell Thu
A. 3 position snatch
A2. Drop Snatch balance
B. Power clean + hang clean
4 x 2+1
3x
C. DB Floor Press 10 reps @ 2020
C2. Sots press BTN 2 reps heavy
Evolve barbell Sat
A. Split Jerk Technique
1. Jerk Balance 5 sets
2. Jump to split
3. Split Press
B. Power clean split Jerk 5 x 1
C. 1 split jerk from rack with 3 dips