Monday
A. Warm Up
3 rounds
5 air squats @ 3030
30 sec duck walk
10 shrugs hanging on bar
Hip Flow
B. Build to a max thruster in 15 mins
B2. Light KB Z-press
10 reps easy
C. DT
5 rounds for time
12 Deadlifts
9 HPC
6 STOH
- 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 EMOM
1 PC , building to a max
- full grip every rep
C. 1 on 30 off x 6 @ 85% effort, sustainable rounds
2 wall walks
Max jumping air squats with DBs
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
Build to a heavy-maximal single
- go based off feel, if feeling good, really go for it, if not just hit 90%
B2. Band Pull aparts
3 x 20 reps
- add weight to these movements if feeeling easy this week
C. 21-15-9
Thrusters @ 45/30
Burpee over Bar
Thursday
A. Warm Up
3 sets
10 floor facing dowell pass throughs
10 overhead dowell lunge with pause and thoracic rotation
B. Sumo Deadlift
5 x 1
- All sets at 90-93%
B2. 5 bodyweight dinrking birds / side
B3. BTN Snatch grip Straddle Z-press 3x5 reps
- build on last week
C. Upper body condition
With a partner
going set for set
6 rounds
20 on / 20 off
TTB
Pull Ups
Ring dips or push ups
(6 sets of every movement)
Friday
A. Warm Up
2 rounds
20 sec pike walk
20 sec bear crawl
B. Aerobic capacity test
5 rounds
1km run or row
15 burpees
15 thrusters
15 pull ups
- 30 min cap
Saturday
A. Warm Up
50 walking lunges
Every 10 lunges
Do 6 squat rotations
1 dive bomber
2 thoracic bridges
B. CGBP
Build to a heavy set of 3 reps
- must get there in 5 sets, no more or less
B2. single arm DB Row
- use a support for other arm
4 x 6-7 reps
C. 21 min EMOM
1 - 30 sec bear crawl
2 - 30 sec walking lunge
3 - 30 sec rear support