Monday
A. Warm Up
2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats
THORACIC FLOW
B. 10 min EMOM to build to a max CJ
C. 5 x 1 on / 1 off
AMRAP
Powerclean @ 60% of B
- 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. Single leg Deck squat 5 reps/side
or double leg 10 total
B2. Max weighted 3 pull ups
or 3 partner pull ups
B3. Weighted plank 8 sec
(you can use a partner to press weight on hips)
C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round
5 min AMRAP
8 T2B
16 Alt DB snatch
24 wall balls
Rest 5 min
x 2
- must socre more in second 5 min AMRAP or score is zero
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 1 @ free tempo
- first set counts @ 80%
- rest 2-3 min btw set
- 2 warm up sets before 1st working set
B2. Between sets
2 seated max vert jumps
- lean froward off box till separation then explode up
C. Anaerobic Power
Grace
30 CJ @ 60/40kg
- 6 min cap
Thursday
A. Warm Up
6min EMOM
25 DUs
10 push ups
- 40 sec cap
Shoulder Flow
B. OHS
4 x 5
- Build to a heavy 5
B2. 6 weighted S waves
6 unweighted
C. Partner WOD
12 min AMRAP
2 DB Manmkers
20 DUs
3 MU - monkey 4 only
Friday
A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops
Hammie Flow
Aerobic Capacity test/The Big-A
5 rounds for time
1km run or row
15 thrusters @ 35/20kg
15 burpees
15 pull ups
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. Barbell row 5 reps AHAP
with feet on box - 3-5reps
B2. Wall facing HS hold
B3. fingertip push ups 5 reps
C. 15.5
21-18-15-12-9-6-3
Thrusters @ 40/25kg
facing burpee over bar
- 15 min Cap
Evolve Barbell Thu
A. Snatch progression work
20 min Empty bar drills
Complex
Snatch
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique