Monday
A. Warm Up
EMOM 5 min
15 DU
5 burpees
HIP FLOW
B. Thruster
3 x 5 AHAP
- take from the floor
- no OPEN competitors increase %
B2. Weighted dowell pass through 3 x 10 @ light weight
(increase blood flow to decrease soreness)
C. For time
8 min AMRAP
10 strict burpees
20 wall balls
20 box jumps
Monkey 4 - sub burpees for 3 MU
Tuesday
A. Warm Up
EMOM 5 min
1 bear crawl
3 athletic burpees
5 min AMRAP for quality
20 sec HS hold
20 sec rear support
20 sec active hang
Monkey 4 - 2 Bar MU instead of kipping swings
4x
B1.Single arm DB press 3 reps heavy
B2. Double Kb swing or heavy swing
10 reps - russian
C. Intervals
4 on 1 off x 3
10 thrusters @ 45/30kg
20 lateral bar hops
Wednesday
A. Warm Up
EMOM 5 min
2 incworms with push ups
4 pistols or 8 feet together squats
HAMMIE FLOW
B. Power clean 3x2
B2. Ring work 4 x 75% of reps from last week
C. 5 min AMRAP
50 box jump overs
50 burpees
Rest 3 min
5 min AMRAP
50 wall balls
50 burpees
- if equipment is short share boxes and do box jumps or start on different 5 min AMRAPS
Thursday
A. Warm up
5 min EMOM
5 squat to stand
5 V snaps
Shoulder Flow
B. Push Jerk with pause in catch
3 x 5
B2. Strict Knee rasies
3 x ME
- can do with straight legs to parallel
C. 90 on 90 off x 4
5 Power snatch @ 50/35kg
10 push ups
15 air squats
- start over each round
Friday
A. Warm up
5 min EMOM
1 bear crawl
15 sec hang from bar
Shoulder Flow
B. Back Squat
10 mins to build to a heavy double @ 20X1
B2. Monster mini band glute walks
30 secs
C. AM Classes (pre-open announcement)
Partner interval work
15 min
20 DB alt snatches
15 DB front squts
10 DB push press
- break the work up how ever you want in pairs
D. PM Classes
OPEN WORKOUT
or
OPEN PREP (EMOM skill work)
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 3 @ 70% of approx 1RM
C. Marrickville OPEN WORKOUT
Edgecliff
Helen
3 rounds
Run 400m
21 swings @ 24/16kg
12 pull ups
EVOLVE barbell Thursday
Clean extension drills
Clean catch position drills
Split jerk technique
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique