Monday
A. Warm Up
3 rounds
2 TGU with medball/side
8 strict burpees
16 lunges on spot
Hip Flow
B. Front Squat
5x2 @ 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. Reverse alt lunges on spot 16 reps total
(using KB one in front rack one in Farmers carry position)
- go heavy and swap posititons at 8 rep mark.
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 + Full clean
1+1+1
- pick a moderate weight
C. 20 min AMRAP @ 75-80% effort
5 deadlifts @ 75/50
10 TTB
15 wall balls
Lion 4 - 100/70
- sustainable rounds
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 @ 90% of heaviest single from last week
B2. Single arm upright row
4 x 8-10 per side, with eccentric control
C. 7 min AMRAP
25 PC @40/25
25 Box jumps
Lion 4 - 60/40kg
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
- heavier than last week
B2. Partner GHR
3 x 6
- open hip, eccentric only with push ups for concentric
C. Upper body strength circuit
3 rounds - for quality (15 min cap)
10 pass throughs floor facing with weight
15 ring dips or push ups
20 deck squats (10/side single leg)
D. Grip capacity test
ME hang from bar
E. Quad endurace test
ME wall sit
Friday
A. Warm Up
2 rounds
15 hollow rocks
15 super man rocks
1 length bear crawl
B. Overhead squat progression work
3 x 3 no tempo
3 x 1 @ 11X1
For those who cannot over head squat
B1. Single arm KB Walking lunge
3 x 14 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
20 burpee box jumps
30 KB swings @ 24/16
40 Box jumps
50 air squats
60 Alt DB snatches @ 25/17.5
70 DUs
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 full clean, FS + Jerk @ 85%
2 - 50 sec AMRAP 20 DU 8 TTB
3 - 100m OH plate carry
4 -Rest