Monday
A. Warm Up
3 rounds
5 air squats @ 3030
30 sec duck walk
10 shrugs hanging on bar
Hip Flow
B. Front Squat + Thruster
5 x 1 @ 33X1 + 1
(tempo on FS only)
- front squat then thruster, switched from last week
B2. TGU complex - 5 sets
3 TGU sit ups
1 TGU
3 windmill at top of TGU
C. 12 min AMRAP in pairs
Round for Round
10 KB Push press
10m OH KB walk
10 double KB russian swings
10m KB walk in front rack
- pick a weight you can do UB for at least half the WOD
Tuesday
A. Warm Up
3 rounds
30 sec/side DB waiters carry
10 cook bridge/side
10 shrimp squats/side
Hammie Flow
B. 10 min every 2 min
2 power cleans
1 squat clean with 3 sec pause in catch
1 squat clean no pause
- full grip every rep
C. 2 on / 1 off x 6
AMRAP
Run 100m
Max DB burpee
Wednesday
A. Warm Up
2 mins
Bunny hops with coach calling for athletic burpees
rest 1 min
2 min
Bear crawl
with coach calling 'switch' which is cue to go in reverse
Hip Flow
B. Back squat
3-2-1-3-2-1
- add weight to the bar each set
- each set over 85%
B2. Wall Angel
5 x 5 reps
into
5 scap push ups
- add weight to these movements if feeeling easy this week
C. 7 min AMRAP
30 DUs
5 deadlifts @ 45/30
5 CJ
Lion 4 - 60/40
Thursday
A. Warm Up
3 sets
10 floor facing dowell pass throughs
10 overhead dowell lunge with pause and thoracic rotation
B. Sumo Deadlift
3 x 3
2 x 2
- build to a heavy 2, more than 90% of 1RM deadlift
B2. Box hamstring curls
3 x 8
or 3 x 4/side
- tempo = 2 sec hold with hips up at top of contraction (not at lock out)
B3. BTN Snatch grip Straddle Z-press 3x5 reps
- build on last week
C. Upper body condition
With a partner
going exercise for exercise
3 sets (14 min cap)
Accumulate 30-45 sec chin over the bar hold
into 5 pull ups or partner assissted pull ups
accumulate 30-45 sec ring support or box support hold
into 10 ring dips, box dips or push ups
Accumulate 30-45 sec hollow hold with plates in hands
- rest as needed btw exercises
- coach your partner and encourage them TO BE BETTER!
Friday
A. Warm Up
2 rounds
20 sec pike walk
20 sec bear crawl
B. 30 min in pairs
3 min on each station - AMRAP
Row for cals
Box jumps (woth step down)
Wall balls
Push Ups
KB swings
x2
- focus on breathing to bring the HR back down
C. Over head complex 3 sets
C1. KB TGU sit up only 5/side
C2. 10-30 sec wall facing HS hold
C3. DB rotator cuff side lying 10/side
Monkey 4 - partner assisted Freestanding HS hold
Saturday
A. Warm Up
50 walking lunges
Every 10 lunges
Do 6 squat rotations
1 dive bomber
2 thoracic bridges
B. CGBP
4 x 4 reps
- Building
- moderate weight
B2. single arm DB Row
- use a support for other arm
4 x 6-7 reps
C. 21 min EMOM
1 - 10 Alt DB Snatch
2 - 50 sec ME TTB, every time you drop off do 2 burpees
3 - Rest
Monkey 4 - DB squat snatch and bar MU