Monday
A. Warm Up
EMOM 5 min
15 DU
5 burpees
HIP FLOW
B. Front Squat
1 x 12
1 x 10
1 x 9
1 x 8
- building up
- anything more than bar counts
B2. Light OH KB reverse lunge
4 x 10 reps on spot
C. For time
20 CJ @ 60/40kg
Run 400m
Lion 4 - 75/50kg
- 6 min cap
Tuesday
A. Warm Up
EMOM 5 min
15 DU
6 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
B1. KB windmill 4x3/side
B2. Wall walk 4 x 30 sec
C. Intervals
2.5 min on / 1.5 min off x 4
21-15-9
Wall ball
Box jump
- start from beginning each time
Wednesday
A. Warm Up
EMOM 5 min
15 DU
4 pistols or 8 feet together squats
HAMMIE FLOW
B. Deadlift
1 x 12
1 x 10
1 x 9
1 x 8
- building up
- anything more than bar counts
B2. Ring strength
5 deep ring push ups
Monkey 3 - 5 deep ring dips
Monkey 4 - 5-10 kipping MU
C. 5 min ARMAP
75 KB swings @ 24/16
ME pull up
Lion 4 - 32/24kg
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
B2. 3 x 30 sec ME strict pull up
- partner assissted as needed
Monkey 4 - CTB strict
C. 11 min AMRAP
50 DUs
15 burpee to a plate
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. OT3min x 5
2 rounds
5 powercleans @ 50/35
10 push ups or 20 sec HS hold
into
1 squat clean thruster
1 thruster
1 jerk
Monkey 4 - 10 HSPU
Lion 4 - 70/45
Saturday
A. Partner Warm up
2 rounds
20 wall ball parner
20 partner ball thrusters
20 footy passes
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. 45 sec ME T2B strict into kipping
B2. HS hold
(freestanding with partner if confident)
B3. Heavy TGU 1/side
C. For time
30 DB man maker 25/15
- 10 min cap
Evolve barbell Thu
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