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 5-6 @ 22X2
B2. RFESS
5 x 5/side @20X1
C. For time
20 powercleans @ 60/40kg
30 burpees over the bar
20 powercleans
Lion 4 - 85/60kg
- 10 min cap
Tuesday
A. Warm Up
EMOM 4 min
10 OH walking lunges
10 OHS with dowell
B. 40 min
1 - 15 burpees to a target
2 - 15 box jumps
3 - 1 squat clean thruster @ 80-90% 1RM
4 - 10 pull ups or CTB
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 2 @13X1
- all sets at 90-95% of heaviest form last week
B2. Strict pull Up
5 x 5
- build on last week
- add weight or partner assissted
C. 10 min
35 sec KB Front rack walk
25 sec rest
35 sec KB Front squat @ 3030
25 sec rest
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 2.2 reps
- re-rack and rest 20 sec btw 2 and 2
B2. Kipping HSPU practice
5 x 3-15 reps
- Open HSPU standard (no lines just approximate)
- practice reaching and pulling toes back
C. Gymnastics endurance
EMOM 16 min
1 - 50 sec cap 5-15 TTB
2 - 30 sec ME DU's
- score is total DU's
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 12 - alternating
B2. Straight leg DB deadlift
4 x 8 reps
- leg slightly unlocked
- DB stay off floor
C. CGBP
4 x 4 reps - no tempo
C2. Ring dips or push ups or ring push ups
4 x 1-5
- add weight if needed
D. 30 scap push ups @ 2222
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. Reverse plank 30 sec hold
- elevate feet t make it harder
B2. Hollow to arch roll 6 reps
B3. Seated leglifts 20 reps
C. 20 mins in 3's
400m run or row
10 CJ @ 60/40 alt with Power Snatch
Creature Endurance
A. Strong feet
3 sets
5 x five's
30 sec toe squats
60 sec rebound plate jumps (like rebound box jumps but just to a plate)
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
Run 200m
10 air squats
Run 200m
Rest 1:1 - negative splits
Bondi - 30 min cap
AMRAP sets
Row 200 m
10 KB swings
Row 200m
Rest 1:1 - negative splits