Monday
A. Warm Up
2 rounds
40 sec UB bear crawl
30 sec UB duck walk
20 sec UB alt jumping lunges
- rest btw movements
HIP FLOW
B. Back Squat
5 x 4 @ 21X1
B2. RFESS
5 x 5/side @20X1
C. For time
40 Deadlifts @ 60/40kg
30 thrusters @ 40/25
20 burpee over bar
- 1 bar change your own weights
- Lion 4 - add 20kg to each bar
Tuesday
A. Warm Up
EMOM 4 min
10 OH walking lunges
10 OHS with dowell
B. 40 min
1 - 3 TnG Hang Power clean @ 70-80% 1RM HPC
2 - 30 sec ME DUs
3 - 1 wall walk into 5-10 TTB
4 - 30 sec hang from bar
5 - Rest
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Front Squat
5 x 1 @13X1 into 1 no tempo
- heavy across all sets
B2. Strict pull Up
5 x 6-7
- build on last week
- add weight or partner assissted
C. 10 min
40 sec KB hang power cleans
20 sec rest
40 sec KB OH walk
20 sec rest
- if 40 sec is too much drop it back 5 sec
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Push Press clusters
5 x 1.1 reps
- re-rack and rest 20 sec btw 1 and 1
B2. Kipping HSPU practice
5 x 5-20 reps
- Open HSPU standard (no lines just approximate)
- practice reaching and pulling toes back
C. Gymnastics endurance
EMOM 16 min
1 - 30 sec ME pull up
2 - 30 sec ME push up
Monkey 4 - CTB or MU and HS walk instead of push up
(HS walk is only for those who can do 10m Unbroken)
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
B. Back rack lunge
4 x 8 - alternating
B2. Straight leg DB deadlift
4 x 6 reps
- leg slightly unlocked
- DB stay off floor
C. CGBP
4 x 3 reps - no tempo
C2. Ring dips or push ups or ring push ups
4 x 1-5
- add weight if needed
D. Face down weighted snow angels
50 reps
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. Static holds and core work
10 min AMRAP for quality
B1. Hanging L-sit or knee tuck 15-30 sec
B2. Lying leg rollovers with slow lower or strict TTB 5 reps
B3. Seated leglifts 20 reps
C. 16 mins in teams of 3
20 BBJO
@ the 8 min mark change to
20 alt DB snatches - heavy weight
or
20 KB snatches alt hands every 10 reps
Endurance
A. Strong feet
3 sets
5 x five's
5 reps single leg mini broad jump and land (easy distance)
60 sec rebound plate jumps
- 2 plates
B. Running Lab
3 sets
30 sec zombie jog
30 sec/side run and pull
60 sec cap run skipping
C. AMRAP sets - 30 min cap
10 KB swings @ 24/16
Run 400m
10 KB swings
Run 400m
Rest 1:1 - negative splits
Bondi - 30 min cap
AMRAP sets
10 KB goblet squats @ 24/16
Row 400m
10 KB goblet squats
Row 400m
Rest 1:1 - negative splits