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 8 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. 10 min EMOM
2 wall walks
20 DUs
Monkey 3+ increase DUs by 5
into
5 min AMRAP
Max DB Burpee step up @ 25/15kg
- Lion 4+ use 32/25kg
- score is DB Burpee minus missed reps in EMOM
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 active hanging weighted retractions
3 - 30 sec max nose to wall HS hold
4 - 30 sec max weighted push up @ 20/10kg
C. AMRAP 12 minutes
Run 200m or row 200m
10 push ups
10 pull ups
Rest 30 sec
Monkey 4 do 20 push ups, 10 CTB
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 Test
Build to a new 1RM
1 x 8 @ 50%
1 x 6 @ 70%
1 x 3 @ 80%
1 x 2 @ 85-90%
1 x 1 by feel
B2. Super set with 2 KB drinking birds/side
C. 10 x 30/30
AMRAP
5 deadlifts @ 50/30kg
5 HPC
5 STOH
- lion 4+ use 70/45kg
- score is reps
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 5 @ 60% 1RM @ 33X3
B2. Finger Pulses
5 reps neutral, int, ext
5 finger tip push ups
C. Mix Modal sprints
3-5 sets
15 sec max rep burpee
into
45 sec max airbike or row sprint for calories
- score is burpees and calories
Friday
A. Warm Up
1 round
5 TGU/side
1 min bear crawl
#FAF to TBD
Saturday
A. 2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Front Squat
15 min to build to 2 reps @ 90%
C. Helen
3 rounds
400m run
21 Kb swings @ 24/16
12 pull ups
Evolve barbell Thu
A. Hang Snatch 6 x 2 w/ 2 sec pause in 1st rep
A2. OHS 6 x 1 @ 25X1
B. Power clean build to a max in 10 mins
3x
C. DB Floor Press 15 reps @ 2020
C2. Sots press BTN 3 reps heavy
Evolve barbell Sat
A. Split Jerk Technique
1. Jerk Balance 5 sets
2. Jump to split
3. Split Press
B. BTN split jerk from Rack - build to 70-80%
C. 1 Front Squat 1 split Jerk from rack