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 - Test
10 @ 40%
6 @ 60%
4 @ 70%
2 @ 85%
1 @ 90-95%
1 @ by feel
- must rest 2-3 min btw sets
B2. Explosive non fatigue
1 High box jump for max height
C. Strength Accessories
3 rounds for quality
A1. FR KB single arm sots press alternating reps each side
10 reps total.
A2. 3 heavy TGU/side
A3. Feet elevated side plank 30sec/side
(add weight to hip if needed)
Tuesday
A. Warm Up
2 rounds w/ dowell
10 pass throughs
10 OHS
5 sots press
Shoulder Flow
B. Push press
- build to a 1RM from the rack
- 15 min cap
B2. Strict Pull up
3 x ME
or
if partner assisted 5 reps tough
C. Grip Strength
5 min AMRAP
For distance.
Max farmers carry walk
Rest 1 min
5 min AMRAP
10 Kb swings
15 KB deadlifts
@ 24/16kg
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
10 @ 40%
6 @ 60%
4 @ 70%
2 @ 85%
1 @ 90-95%
1 @ by feel
B2. Superset
10 super man rocks or
tricep smash
C. Regional workout 3
For time
104 wall balls
52 pull ups
8 min cap
Thursday
A. Warm Up
3 rounds
1 min DU practice
10 cossack squats
B. Power clean tester
3 min to build quickly to a heavy single
then rest 1 min
then till the 10 minute mark
AMRAP @ 90% of the single.
- you must change your weights yourself
C. Strength work
C1. Partner assissted GHR
4 x 10 reps
C2. CGBP
Build to a 3RM
Friday
A. Warm Up
2 rounds
15 goblet squats
15 hollow rocks
15 super man rocks
B. Deadlift no band
4 x 1.1.1
- rest 15 sec btw reps
- rest 3 min btw sets
B2. Chin over bar hold
4 x 10-30 sec
- partner assissted
B3. 10 hollow rocks
Monkey 4 - add weight
C. Only complete if not doing Murph.
- if you are doing Murph your session for today is DONE
9 min AMRAP
50 burpee box jumps
30 TTB
80 DUs
Saturday
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Murph
1600m Run
100 pull ups
200 push ups
300 air squats
1600m run
- 50 min cap
- you must partition the reps