Monday
A. Warm Up
3 rounds
2 TGU with medball/side
8 strict burpees
16 lunges on spot
Hip Flow
B. Front Squat
4-4-3-2-2 @ 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
C. Strength Accessories
3 rounds for quality
C1. 1 Arm Sumo deadlift 5 reps - light to moderate
C2. KB Squats @ 5050 ME (3-4 reps)
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 Pull + Hang Power clean
2+1
- pick a moderate weight
C. 20 min AMRAP @ 75-80% effort
10 UB thrusters @45/30kg
10 BFBurpee
400m run
- sustainable rounds
Wednesday
A. Warm Up
2 rounds
10 air squats
10 squat rotations
5 inch worms
Hammie Flow
B. Back squat speed day
3x2 @ AHAP
3 x 1 @ 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. 6 min AMRAP
30 KB swings @ 24/16
20 TTB or straight legs to 90
10 box jumps
Lion 4 - 32/24
Thursday
A. Warm Up
3 rounds
1 min DU practice
10 cossack squats
B. RFESS with KB in FR or OH
3 x 6/side no tempo
B2. Partner GHR
3 x 6
- open hip, eccentric only with push ups for concentric
C. Upper body strength circuit
- last week on this exercises before we progress
2 rounds for quality
A. 10 weighted floor facing dowell pass through
A2. Ring Dips or Deep push ups or push up eccentrics - 5-10 reps slow
A3. Side plank with rotation
10 reps/side
A4. Deck Squat 15 reps or 10 single leg
D. Lactic threshold test
3 min ME Row for cal or airbike for cal
Friday
A. Warm Up
2 rounds
15 hollow rocks
15 super man rocks
1 length bear crawl
B. Overhead squat progression work
3 x 2 @ 22X2
2 x 1 @ 22X2
For those who cannot over head squat
B1. Single arm KB Walking lunge
3 x 20 steps/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
50 wall balls
120 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 - 3 STOH @ 80% Jerk
2 - 50 sec AMRAP 6 burpee over bar, 6 deadlifts
3 - 150m farmers carry with DB or KB
4 -Rest