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. OT2min for 5 sets
Front Squat
2 reps with 5 sec pause in bottom and 15 sec at top
(lion 4+ does 15 sec)
- postural endurance
C. 5 min EMOM
7 burpees
7 KB swings @ 24/16
Work horse 3 - 10/10 @ 32/24
Rest 2 min
into
3 min AMRAP
Single skips
(only count UB sets of 50)
Monkey 4 - only UB sets of 25 DUs
3 min AMRAP
Wall Balls
- score is reps
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 reverse DB or KB row @ 1111
2 - 30 sec max chin over bar eccentrics or hold
3 - 30 sec max nose to wall HS hold
4 - 30 sec max No weight pike push up
HSPU from top of the inch worm
Monkey 4
2 - weighted pull ups
3 - strict HSPU, wall facing
C. 14 min AMRAP
2 lengths revese bear crawl - edgecliff does 200m run
10 box jumps
10 T2B
Rest 30sec
Monkey 4 - 10 burpee Bar MU instead of box jumps and T2B
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 5 sec eccentric and 10 sec pause
B2. Super set with 5-15 Kipping T2B
Monkey 4 - 3-5 Bar MU
C. 14 x 45/15 on/off
5 deadlifts @ 120/80 265/175
10 pull ups
- pick up where you left off
Monkey 4 - 15 CTB
Lion 4 - 150/110kg 325/245lb
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. OH Alt reverse lunge
3 x 12 reps
B2. Finger Pulses
5 reps neutral, int, ext
5 finger tip push ups
C. Mix Modal sprints
3-5 sets
40 sec DB Burpee with jump
40 sec Row or AB for Cals
- 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 @2050
- 2 sec eccentric, 5 sec concentric
C. Partner WOD
400m farmers walk with 3 KBs @ 32/24
Rest 1 min
400m Buddy carry
rest 1 min
10 wall walks
50 Hand release Push ups
100 KB swings @ 32/24kg
Rest 1 min
400m Run together
- 22 min cap
Evolve barbell Thu
A. 6 sets
1 snatch with 3 sec pause at knee and 3 sec pause in bottom
+
1 OHS
A2. BTN Barbell Press
B. 2 clean pulls
2 power cleans
1 Front squat
3x
C. DB Z- press 10 reps
C2. Frac plate windmills 10 reps
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