Monday
A. Warm Up
2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats
THORACIC FLOW
B. 5 min EMOM
1 clean
1 hang clean
1 jerk (any style)
into
5 min EMOM
1 power clean
1 jerk (any style)
- in both EMOMs do not exceed 85% 1RM C&J
C. 3 x 4 on / 1 off
AMRAP
20 wall balls
20 DUs
15 box jumps
- score each round
- start from beginning
Tuesday
A. Warm Up
2 rounds
5 inch worms
10 spiderman lunges
1 length duck walk
3 x through
- 0.5-1 min rest between exercises
B1. With a barbell (add weight) Single leg RDL - 5/side
B2. Partner assissted Pull up 5-7 reps
- add weight if easy
B3. Weighted plank 25 sec
C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round
4 rounds
2 min on - 2 min off
Run 200m
8 T2B
Max weighted step ups
Wednesday
A. Warm Up
2 rounds
1 length of 2 walking lunges 1 airsquat
1/2 length duckwalk forward
1/2 reverse
HAMMIE FLOW
B. Back Squat
3 x 5 @ 30X1
- rest 2-3 min btw set
- 2 warm up sets before 1st working set
B2. Between sets
Banded hip flexion 30 sec hold
(on ground lyin in front of upright tie a band around ankles and hold knees to chest whilst forcing lumbr into ground)
C. Anaerobic Power
4 sets
For time:
8 squat clean thrusters @ 50/30kg
Rest as 3-4 min.
- all out efforts
- Lion 4 - 70/50kg
Thursday
A. Warm Up
6min EMOM
25 DUs
10 push ups
- 40 sec cap
Shoulder Flow
B. OHS
4 x 1 @ 22X1 + 2 @ no tempo
B2. 5 weighted blackburns
C. Partner WOD
12 min AMRAP - round for round
8 burpee box jumps
10/6 pull ups
- Monkey 4 - CTB
Friday
A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops
Hammie Flow
B. Sumo Deadlift + regular deadlift
4 x 2+2 @ 80%
Rest 20 sec btw technique transition / Rest 1min before B2.
B2. Strict Press
4 x 2 @ forehead to lockout + 2 full ROM
- pause at forehead before pressing
C. OT5min x 3
Run 400m
5 deadlifts
4 power clenas
3 Front squats
2 thrusters
1 jerk
- must be an UB set
- socre is heaviest set
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. Weighted ring rows (plate on chest)
with feet on box - 3-5reps
B2. Shoulder bridge hold
B3. Planche position push up hold
C. 13.4
7 min AMRAP
3-6-9-12 etc.
CJ @ 60/40kg
T2B
Evolve Barbell Thu
A. Snatch progression work
20 min Empty bar drills
Complex
Snatch
Hang snatch
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique