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
2 x 8 @ 57% no tempo
3 x 3 @ 31X1
Rest 2-3 min
B2. Single leg work
RFESS @ free tempo
3 x 6/side
- heavier than last week
C. Strength Accessories
3 rounds for quality
A1. Tempo V-snaps
@ 2020
Max Reps
A2. Double KB Squat @ 3030
Max reps (1 min cap)
A3. Standing DB press 6 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 2+2
- building every set
B2. Double arm DB row standing
4 x 8 reps
- between attempts on PP
C. Grip Strength
EMOM 12 min
1 - 30 sec ME KB swing @ 16/12kg
2 - 20 sec/side ME KB snatch
3 - 40 sec ME Farmers carry hold
Lion 3 - 24/16
Lion 4 - 32/24kg
- score is KB swings + snatches
- minus 10 reps every time the KB touches the ground during work periods
Wednesday
A. Warm Up
3 rounds
10 med ball squats
10 OH med ball lunges
10 Medball russian twists
Hammie Flow
B. Front Squat
2 x 8 @ 57% no tempo
3 x 3 @ 31X1
Rest 2-3 min
B2. Single leg DB glute bridge
3 x 5/side with 5 sec hold at top each rep
C. 9 min AMRAP
40 deadlifts @ 60/40kg
30 BF burpee
20 TTB
100 DU
Thursday
A. Warm Up
3 rounds
1 min DU practice
10 cossack squats
B. Explosive repeat method
12 min EMOM
5 PC @ 70%
C. Strength work
C1. Partner assissted GHR
4 x 6 reps
C2. CGBP
4 x 7-8 reps no tempo
Friday
A. Warm Up
2 rounds
15 goblet squats
15 hollow rocks
15 super man rocks
B. Deadlift with band
4 x 4 with medium band tension
- share bars
- build to no more than 65% of 1RM on bar
B2. Strict pull up
4 x 4-5 @ 30X0
- partner assissted
Monkey 4 - add weight
C. Partner intervals
10 min AMRAP
Alt rds
20 Wall balls
10 burpees
Saturday
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Fit as Saturday
40 min EMOM
1 - 3 Power Snatch @ moderate weight
2 - 45 sec ME burpee box jumps
3 - Run or row 150m
4 - Rest