Monday
A. Warm Up
2 rounds
- 30 sec walking lunge
- 30 sec Top of push up hold/front support
(tight hollow position)
- 30 sec banded crab walk (glute activation)
15 sec per direction
- 5 standing vertical jumps
Hip Flow
B. Deadlift
5 sets
5 reps @ 30X0
- building, mod-tough
- do not go maximal
B2. Front foot elevated lunge
5 x 8/side @2121
- elevation 1-2 plates
C. In pairs
12 min AMRAP
Round for round
7 KB thrusters @ 24/16
7 burpee box jumps
7 KB swings @ 24/16
Monkey 4 -32/24
Tuesday
A. Warm Up
3 rounds
5 KB windmill/side
15 sec star side plank
5 reps over head weighted good morning
Shoulder flow
B. Strict Press
5 x 4 reps fast no tempo into 4 reps @ 2020
- no weight change,
B2. Strict Pull Up
5 x 3 @ 41X1
- use a partner to help maintain the tempo
- no bands
C. 10 min
40 on 20 off
AMRAP
20 DUs into
Max wall balls
Wednesday
A. Warm Up
3x
10/side single leg deadlift with 2 DBs
10 split squats with 2 DBs overhead
Hip Flow
B. Back Squat
3 x 7-8 - light and fast
3 x 3 - all sets of 3 within 5% of heaviest 3 from last week
B2. 5 KB windmill
C. 6 min AMRAP
12 powercleans @ 75/50kg
40 burpee over bar
12 Front squats
Lion 4 100/65kg
Thursday
A. Warm Up
2 rounds
30 sec bear crawl
30 sec rear support hold
20 banded good mornings
B. Clean Cycle
5 sets OT2.5min
2 Clean pull @ 1030
Full clean with 2 sec pause in bottom
B2. 10 weighted dowell passthroughs in between cleans, reverse grip
Hypertrophy
3-4 rounds
C1. Box pistols 5/side @ 3030
C2. 20 push ups with fingers facing back - can add weight
C3. DB Lu raises 8-12 reps
monkey 4 - ring dips
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
Hip flow
B. Front squat
4 x 3 @ 30X1
B2. Pendlay BB row
4 x 7 reps
- perfect form
- weights can't tough the floor
B3. Gymnastics practice
- sub maximal (50% effort)
Kipping Pull / CTB / Bar MU
C. 17 min AMRAP
10 TTB
10 burpee to plate
200m farmers carry
Rest 45 sec
Saturday
A. Warm Up
3 rounds with a dowell
20 sec hollow hold
20 sec arch hold
10 sots press
Shoulder flow
B. Push jerk from rack
5 x 2 with 5 sec hold over head each rep
B2. Box HSPU or Pike HSPU
5 x 8-10 reps UB
C. 20 min AMRAP in teams of 3
60 empty bar thrusters
50 thrusters @ 35/20kg
40 thrusters @ 45/30
30 @ 60/40
20 @ 70/50
10 @ 75/55
5 @ 80/60
- these are suggested weights
- the only requirement is that you increase every set.
- your score is your total kilos lifted