Monday
Warm Up
A. Bear crawl
2 rounds
30 sec forward
30 sec reverse
5 burpees
Hip Flow
B. OT3min
Front rack reverse barbell lunges
3x20 alternating @ 2011
superset
B2. 15 DB seated strict press
C. 20 min EMOM
20 DUs into
5 Burpee step ups
Workhorse Level 3 - 25/6
Workhorse Level 4 - 30/7
Tuesday
Warm Up
A. 3 rounds
3 inchworms with 5 sec exhale at top
6 thoracic bridge alternating
20 sec top of push plank hold (elbow pit facing forward)
Wrist flow
B.Strict press + Push press
3 x 3+3 for max load
B2. Super set 20 sec active head forward hollow body hanging
into 10 BTN dowell banded pull downs
Monkey 3 - 3-5 Wide grip pull up eccentrics
Monkey 4 - 3-5 Wide grip pull up
C. 6 x 1min on/off
KB or DB thrusters
- scores is rep x weight in kg
- choose a combo that accounts for highest toal load lifted
D. ABcessories
20 candlesticks/lying flags using the pole for support
Wednesday
Warm Up
A. 6 x 30/30 on/off
DU's/practice
into
Hammie Flow
B. Deadlift
3x6 @ 21X1
- no plate touch on ground
- bar should go 1cm from floor every rep
- keep it light
B2. Super set
Hamstring flexor control 2 x 20sec/side
- https://www.youtube.com/watch?v=G07nqShDejQ
C. Power Elizabeth
10 min AMRAP
21-15-9
Power cleans
Ring Dips or push ups
D. ABcessories
50 Banded hip flexion
- with a light band tie one end to feet and one end to rig
- lie on floor facing roof and pull knees to chest and hold and lower out slowly
- lower back must stay pressed into floor
Thursday
Warm Up
A. 2 rounds
3 Light TGU / side
6 SLDL with KB /side
A2. Shoulder strengthening work
2 rounds for quality
1-2 skin the cats
30 sec rear support, feet elevated
3-5 push ups, fingers facing backward
B. Barbell and gymnastics cycling
skill work
3 rounds (moderate weight)
OT2min
1st - 8 TnG Power cleans
into
5 T2B
2nd - 8 TnG Push jerks
into
5 pull ups
3rd - 8 TnG squat cleans
5 HSPU or 20 sec HS hold against wall
Friday
Warm Up
A. Warm up
20 burpees
into
Hip flow
B. #FAF
Baby Murph - 40 min cap
400m run
100 pull up
200 push up
300 air squat
400m run
- must be partitioned (Monkey 4 use weight vest)
Saturday
A. Warm Up
2 rounds
10 spider man lunges
10 cossack squats
Hip flow
B. Back Squat
3 x 2.2.2 - @ 21X1
- cluster sets with 30 sec btw micro sets, 2 mins between macro sets
C. CJ Ladder in teams of 3 or 4
20 min AMRAP
30 CJ reps at
40/25kg
50/30
60/40
70/50
80/55
90/60
100/65
Evolve barbell Thu
A. C&J complex
1 Clean + 2 FS + 1 Jerk
A2. 5 split press light
B. Clean segmented pull 3x1
Accessory work
C1. Weighted ankle mobility 2 mins/side
C2. Barbell Calf raises or bodwyweight, 20 reps
C3. 5 sec absolute core
Evolve barbell Sat
A. Power snatch technique work