Monday
A. Warm Up
EMOM 5 min
15 DU
5 burpees
HIP FLOW
B. Front Squat
3 x 7 reps @ 90% of last week's 8 rep
B2. KB Goblet Cossack squat
3 x 10 (5/side)
C. For time
30 TTB
30 STOH @ 60/40kg
(min sets of 5 reps)
30 burpee over bar
- 10 min cap
Tuesday
A. Warm Up
EMOM 5 min
15 DU
8 strict knee raises
5 min AMRAP
10 hollow rocks
10 arch rocks
10 kipping swings on bar
Monkey 4 - 2 Bar MU instead of kipping swings
4x
B1.Heavy TGU 1/side
B2. DB Z-Press 5 reps
C. Intervals
2 min on / 1 min off x 5
10 DB Hang cleans @ 20/10/side
30 DUs
Wednesday
A. Warm Up
EMOM 5 min
15 DU
4 pistols or 8 feet together squats
HAMMIE FLOW
B. Deadlift
3 x 7 @ 90% of last weeks 8
B2. Ring strength
5 deep ring push ups
Monkey 3 - 5 deep ring dips
Monkey 4 - 5-10 kipping MU
C. 5 min ARMAP
50 box jumps
ME TTB
Rest 3 min
3 min AMRAP
Burpee Box jumps
Thursday
A. Warm up
5 min EMOM
15 DUs
5 V snaps
Shoulder Flow
B. Push Press
3 x 5
- overall increase on last week
- total kg must be more
B2. 3 x 30 sec ME strict pull up
- partner assissted as needed
Monkey 4 - CTB strict
C. 10 min AMRAP
30 wall balls
100m farmers walk
Rest 30 sec
Friday
A. Warm up
5 min EMOM
15 DUs
5 V snaps
Shoulder Flow
B. Back Squat
3 x 5
Increase by 2-3% on heaviest set from last week
B2. Leg lift from side plank
3 x 10reps/side
- glute activation
C. Partner interval work
21-15-9
KB swing 24/16
Pull up
Monkey & Lion 4 - CTB 32/24kg
Partner 1 - 21's
Partner 2 - 21's
Partner 1 - 15's
etc.
Saturday
A. Partner Warm up
2 rounds
20 wall ball parner
20 partner ball thrusters
20 footy passes
Shoulder flow
B. OHS technique
(taken from floor every time - PC to back rack or PS)
5 x 5 @ 60% of approx 1RM
C. For time
400m medball run
20 empty bar thrusters
30 box jumps
40 wall balls
50 burpees
- 15 min cap
EVOLVE barbell Thursday
Snatch progression cycle
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique