Monday
Warm Up
a:
10m OH Duck Walk
Hip Flow
5x2 rebounding squat jump
Strength
b: Back Squat 5 at 60%, 5 at 70%, 5+ at 80%
Metcon
c: 5 rounds OT3 min
40 sec AB/rower sprint
Scoring: Record cals each interval
Stretch
d: 2 mins Front split stretch p/s
Extras
e: SL DB Step Down off 20 inch box. 15 reps light per side, 15 reps moderate, 8-15 reps heavy (achieve muscular fatigue on last set)
f: 2 min banded lat/oblique stretch per side
Tuesday
Warm Up
a: Lizard Crawl
Thoracic Flow
5x2 rebounding clap pushup (scale to knees)
Strength
b1: Strict Press 5 at 60%, 5 at 70%, 5+ at 80%
b2: Renegade Row (row only) 20 reps light, 20 reps moderate, 16-24 reps heavy
Metcon
c: For time
6 rounds:
60 secs on:60 secs off
8 Burpee Over Bar
8 Thrusters 40/25
AMRAP Burpees over barbell
Start from beginning each time
Score is total reps each round
Stretch
d: 2 mins to accumulate time swinging on pullup bar or rings
Extras:
e1: DB Z-Press 15 Light, 15 Moderate, 8-15 heavy
e2: Lateral Over head raise aka Lu Xiaoujun 15 light, moderate, 8-15 heavy
e3: Banded Tricep pressdown. Accumulate 100 reps
Wednesday
Warm Up
a: 2 rounds:
10m Walking Lunge into drinking bird
5 Strict burpee into broad jump
Strength
b: Deadlift 3-2-1-3-2-1
Metcon:
c: Power intervals
5 rounds:
20 seconds on: 40 seconds off
Dual KB Russian Swing
DUs
Sandbag Squat Jumps
Stretch
d: Bretzel/Pretzel stretch 2 mins p/s
Extras
e1: Partner GHR 3x3-5 reps SLOWEST negative possible
e2: SL Glute bridge with DB on hips 15 light per side, 15 moderate, 15 heavy
Thursday
Warm Up
a: 2 rounds:
5m crab walk
5m Gymnastics bear walk
10m “A” Skip
10m Toy Soldiers
5 Tuck Jumps
Gymnastics Strength
b1: SHSPU/Box/Pike 3xsubmax. Choose deficit as desired
b2: Wide Pullups with 2 sec pause with chin over bar (Tempo 11X2). 3xsubmax
b3: Strict Dip with 2 second pause at top of dip and bottom. (Tempo 1212) 3xsubmax
Metcon
6 rounds OT3min for time
Run 200m or Row 200/150m (1 minute cap) into alternating
KHSPU
CTB
until 2 minute mark
Scoring is total reps
Rx+ is Bar MU
Stretch
d: 2 mins Seated shoulder ext
Extras:
e1: 3x10-30sec WF HS Hold
e2: 3x10m Front Support Slider Walks
e3: 3x2-5 Ball Ups
e4: Wrist Extension on floor 3x15
e5: Wrist flexion on floor 3x15
Friday
Warm Up
a: Knee tag game in bear crawl position
then
2 rounds:
10 T-Push Ups
10 Goodmorning to airsquat
Metcon
b: FAF
32min EMOM
1: 45 sec AMRAP AB Cals
2: Rest
3: 45 sec AMRAP KB Swings 24/32
4: Rest
5: 45 sec Rower Cals
6: Rest
7: 45 sec Box Jumps 24/20
8: Rest
Scoring: Record total reps
Rx+ 30/20lb wall ball
32/24kg KB
Stretch:
c: 2 min pigeon stretch per side
Extras:
d: 3 sets of 30m Double KB OH Carry into 15m Double KB FR Carry into 30m Farmers Carry
e: 2 min banded tricep stretch each side
f: 2 min calf static +PAILs/RAILs per side
Saturday
Warm Up
a: 40 Partner facing Wall ball throws
then
Thoracic Flow
5 Deck Squat into vertical jumps
Strength
10 mins to build to build to heavy complex. 2 Power Cleans + 1 Hang Squat Clean
Metcon
d: “Nancy”
5 rounds for time:
400m run
15 OHS 96/65 lbs
“Fitness” is Front Squats
Stretch:
e: 3x15 calf raises (toes forward, in, out)
f: 2 min banded standing straddle
g: 2 min lying pec stretch per side
FARM STRENGTH
Warm up
Thunderstruck press warm up
Hold sand bag/ wall ball or dumbbell between hands
Press every time you hear "thunder"
Single leg BB Deadlifts
Work
3x5-10 single arm bench/ side
Lats on Lats Superset
3x6 dumbbell lat rows with hand on a box
3x max effort wide lat pull ups
Sand bag "Grace"