Monday
A. Warm Up
3 rounds
1 bear crawl for/rev
5 strict burpees through squat
10 kipping swings on bar
Hip Flow
B. Back Squat - DELOAD
3 x 5 - build to 65-70% or moderate load
Rest 2-3 min
B2. Single leg work
RFESS @ free tempo
3 x 5/side
- moderate-heavy
C. Strength Accessories
3 rounds for quality
A1. Hanging leg raises or knee raises with medball between ankles
Max reps
A2. Double KB thruster with 3 sec pause OH, rack pos, bottom.
Max reps
A3. Standing DB press 5 reps
Monkey 4 - strict HSPU 70% ME, add deficit
Tuesday
A. Warm Up
2 rounds w/ dowell
10 pass throughs
10 OHS
5 sots press
Shoulder Flow
B. Pushpress + Push Jerk
4 x 1 + 3
- building every set
B2. SIngle arm DB row
4 x 10/side @ 2020
- between attempts on PP
C. Grip Strength
6 min AMRAP
75 KB swings @ 24/16
Max TTB in time remaining
Lion 4 - 32/24kg
Wednesday
A. Warm Up
3 rounds
10 med ball squats
10 OH med ball lunges
10 Medball russian twists
Hammie Flow
B. Front Squat
DELOAD
3 x 5 - build to 65-70% or moderate load
Rest 2-3 min
B2. Single leg DB glute bridge
3 x 4/side with 5 sec hold at top each rep
C. 10 min AMRAP
50 wall balls
50 alternating DB snatches
50 box jumps
400m run
Thursday
A. Warm Up
3 rounds
1 min DU practice
10 cossack squats
B. Explosive repeat method
12 min EMOM
2 squat clean thrusters AFAP
- 50-60% 1RM
C. Strength work
C1. Partner assissted GHR
4 x 10 reps
C2. CGBP
4 x 4 reps no tempo
Friday
A. Warm Up
2 rounds
15 goblet squats
15 hollow rocks
15 super man rocks
B. Deadlift with band
5 x 2.2.2 with medium band tension
- 15 sec btw clusters
- build to no more than 80% of 1RM on bar
B2. Strict pull up
4 x 4-5 @ 21X1
- partner assissted
B3. Skin the cat stretch or full skin the cat
2 reps or 45 sec stretch
Monkey 4 - add weight
C. Partner intervals round for round
6 min AMRAP
12 pull ups
36 DU
Monkey 4 - CTB
into
6 min AMRAP - rep for rep
1 DB man maker heavy
- score is Manmakers + rounds of first workout
Saturday
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Fit as Saturday
10 min AMRAP
200m run
15 burpee box jumps
rest 30 sec
10 min AMRAP
10 PC @ 80/50
12 burpee over bar
rest 30 sec
10 min AMRAP
20 STOH @ 60% of AMRAP 2
or HSPU
200m med ball run
Rest 30 sec
- rest 4 min btw AMRAPs