Monday
A. Warm Up
3 rounds
2 TGU with medball/side
8 strict burpees
16 lunges on spot
Hip Flow
B. Front Squat
6-6-6-2-2 @ 11X3
- The focus of the next 5 weeks is rack position posture and strength
B2. Single arm upright row
4 x 8-10 per side, with eccentric control
Cycle goal = 33% BW x reps of ME pull ups per side
Tuesday
A. Warm Up
2 rounds w/ dowell
10 pass throughs
10 hollow rocks dowell over head
Partner shoulder extension stretch 60 sec
SHOULDER FLOW
B. 10 min EMOM
Clean deadlift + Clean pull
2+2
- pick a moderate weight
C. Strength Accessories
3 rounds for quality
C1. Single sided suitcase BB deadlift 3 reps with 10 sec hold at the top
C2. KB Squats @ 3030 ME (5-7 reps)
D. FInisher test
50 strict burpees for time
- 8 min cap
Wednesday
A. Warm Up
2 rounds
10 air squats
10 squat rotations
5 inch worms
Hammie Flow
B. Back squat speed day
5 x 2 @ AHAP with out losing speed
- most people between 70-75%
- controlled eccetnric FAST UP
B2. Single arm upright row
4 x 8-10 per side, with eccentric control
C. 7 min AMRAP
1 CJ @ 60/40
5 DB/KB Push Press
7 TTB or knee raises
Lion 4 - 80/60
Monkey 4 - HSPU
Thursday
A. Warm Up
3 rounds
1 min DU practice
10 cossack squats
B. RFESS with KB in FR or OH
3 x 8/side no tempo
B2. Partner GHR
3 x 7-9
- open hip, eccentric only with push ups for concentric
C. Upper body strength circuit
- last week on this exercises before we progress
3-4 rounds for quality
A. 3- 5 wall walks with 10 sec nose to wall hold at top
A2. Ring support hold - Max effort
Scale to push up support hold
A3. Side plank on hand, feet elevated on box
30 sec /side
A4. Deck Squat 15 reps or 10 single leg
Friday
A. Warm Up
2 rounds
15 hollow rocks
15 super man rocks
1 length bear crawl
B. Overhead squat progression work
4 x 3 @ 22X1
For those who cannot over head squat
B1. Single arm KB Overhead squat
3 x 5/side
B2. Medball stretch with plate
3 x 5 with 5 sec hold overhead, ribs down
B3. Banded ankle mobility 60sec/side
C. For time
2 rounds
15 power snatches @ 40/25kg
30 BBJ
60 DUs
- 11 min cap
Saturday
A. Warm Up
In pairs
30 medball footy passes (alt sides)
30 ball thrusters
30 russian twists side by side
B. 40 min EMOM
1 - 1 clean 1 FS 1 jerk @ 80% CJ
2 - 50 sec AMRAP 7 KB swings
5 TTB
3 - Run 200m
4 -Rest
Monkey 4 - 3 ring MU or 5 CTB