Monday
Warm Up
a:
10m OH Duck Walk
Hip Flow
5x2 rebounding squat jump
Strength
b: Back Squat 5 at 70%, 3 at 80%, 1+ at 90%
Metcon
c: 3 rounds OT5 mins
1min 20 sec AB/rower sprint
Accumulate HR 5-10 Push Ups and 5-10 Strict Pullups/Ring in between each round
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 70%, 3 at 80%, 1+ at 90%
b2: Renegade Row (row only) 20 reps light, 20 reps moderate, 10-20 reps heavy
Metcon
c:
4 rounds:
2 min on:2min off
200m run or 200/150m row
10 Burpees to target
AMRAP Thrusters 95/65lbs
Start from beginning each time
Score is total reps each round
NO Rx+ weight
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. 15 mins to build to technically sound 1RM.
Metcon:
c: Power intervals
5 rounds:
20 seconds on: 40 seconds off
DB Snatch 22.5/15
DUs
Box Jumps 24/20
Rx+ 32.5/20kg DB, 30/24 inch box
Stretch
d: Couch 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 Toy Soldiers
5 Tuck Jumps
Gymnastics Strength
15 mins to complete 3+ rounds of:
b1: SHSPU/Box/Pike AMRAP quality. Choose deficit as desired
b2: Ring Pullups. AMRAP for quality
b3: Ring Dips. AMRAP for quality
Rest 1 min after each exercise
Metcon
From 12 weeks ago...
For time:
Run 400m (Row 400/300)
30 TTB
Run 400m (Row 400/300)
15 MUs/30 Ring Dips/Push Ups
Run 400m (Row 400/300m)
Rx is TTB and Ring Dips
Rx+ is TTB and Ring MUs
Cap: 15 mins
Stretch
d: 2 mins Seated shoulder ext
Extras:
e1: WF HS Hold 3x10-30sec
e2: Front Support Slider Walks 3x10m
e3: Ball Ups 3x2-5
e4: Wrist Extension on floor 3x15
e5: Wrist flexion on floor 3x15
Friday
Warm Up
a: BB/KBs/DBs/SB Thruster Bring Sally Up Game
Metcon
b: FAF
32min EMOM
1: 45 sec AMRAP AB Cals
2: Rest
3: 45 sec AMRAP Dual DB Power Clean 22.5/15
4: Rest
5: 45 sec Rower Cals
6: Rest
7: 45 sec Burpee Box Jump overs 24/20
8: Rest
Scoring: Record total reps
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 1 Squat Clean
Metcon
d: “Josh”
For time
21 Thrusters 95/65 lbs
42 Pullups
15 Thrustes
30 Pullups
9 thusters
18 pullups
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
2 rounds
Single leg BB Deadlifts
3x 10 light sand bag squats
Work
2-3 x 400m Partner Carry
3x2 lengths (26m) backwards sled drags
3x3 lengths (39m) Forward low harness carry
Bonus
400m sand bag carry