Monday
Warm Up
a:
Sidewards Ape Walk + OH
then
2 rounds
10 walking Lunge into high knee
10 goodmorning to airsquat
10 scap pullups
10 Pike push ups
then
3x4 alternating lunge jumps
then
Daily skill specific warm up
Strength
b1: Back Rack Reverse Lunge 3x10alt. Heavy but not maximal.
b2: Sandbag Squat 3x QuAMRAP Goal 5-15.
Metcon:
c: Sprint Chipper
For time:
Run 400m or row 400/300
30 TTB
30 Burpees
Stretch
d: 2 min p/s contract/release front split
e: 2 min contract/release straight-arm seated shoulder extension
Extras:
f: Crossover Step Up Holding DBs in front rack 3 sets per side, 10 light, 10 moderate, 10+ heavy
g: Box/Ring Hamstring curl 3x QuARMAP. Option for single leg
h: SL Calf raise 3x15 p/s
Tuesday
Warm Up
Lizard crawl
then
a: 2 rounds per side
With KB or DB
6 Hang Snatch
6 Alt Reverse Lunge
6 SA Thruster
then
5x2 SA rotational med ball throw into wall
then
Daily skill specific warm up
Strength
b1: Push Press 5 at 60%, 5 at 70%, 5+at 80%
b2: Chinese DB Row 3 sets per side. 10 light, 10 moderate, 10+ heavy
Metcon
c: Partner interval
For time:
Round for round
5 rounds each
5 Power Cleans 50/30
5 STOH
5 Front Squats
Cap 14 min
Rx+ 60/40
Stretch
d: 2 min p/s contract/release pigeon
e: 2 min p/s contract/release banded lat/oblique
Extras:
f: Dual KB Overhead alternating press 3x10 reps light, moderate, heavy
g: DB Chest press. 10 light, 10 moderate, 10+ heavy
h: DB JM Press 3 sets. 10 light, 10 moderate, 10+ heavy
i: Banded face pull 3x15
Wednesday
Warm Up
a: Bear Crawl
then
2 rounds:
10 alt front traveling step over imaginary hurdle into swing over
10 side squat shuffle under imaginary hurdle
10 alt archer ring rows
then
2x6 alt single leg rebounding broad jump
then
Daily skill specific warm up
Strength
b: Sumo Deadlift 6,8,10,12. Start at 75%+ and decrease in weight each set.
Metcon:
c: 15 mins Team grunt work:
5 mins on each station in groups of 2-3 to complete as much work as possible. Any order.
1: SB Carry
2: DB Manmakers 22.5/15
3: Double KB FR Walking Lunge 24/16
Scoring: Record all total reps.
10m SB Carry = 1 rep
Stretch
d: 2 min p/s contract/release couch
e: 2 min p/s contract release lying pec
f: 2 min p/s contract/release banded tricep
Extras:
g: TGU Accumulate 10 reps (5 per side)
Thursday
Warm Up
a: Crab Walk
then
Thoracic Flow
then
3x2 explosive burpee
then
Daily skill specific warm up
Gymnastics Strength
b: 16min EMOM
1: 3 Pistols each leg Tempo 22X1. Option for weighted. Scale on box.
2: WF HS Hold QuAMSAP into 5 Pike Push Ups
3: Wtd Ring Pullups 5 reps or 3 Ring Pullup negatives
4: Everyone ring push-ups QuAMRAP
Consider doing this barefoot.
Metcon
c: Partner Intervals
For time:
Round for round
4 rounds each
Run or Row 500m
Scoring: Record total time
Stretch
d: 2 min contract/release wrist extension on floor/wall
e: 2 min contract/release calf/ankle on plate
Extras:
f: V-Snaps 3x15
g: Side plank pulses on hand 3x15 per side
Friday
Warm up
a: Game Tunnel Ball
then
1 min per side hip CARs
2 min thoracic CARs
then
Daily skill specific warm up
Metcon
b: FAF
30 min EMOM
1: 15/10 cal AB (45 sec cap)
2: 15 Wall Balls 20/14
3: 10 DB Power Cleans 22.5/15
4: AMRAP DUs
5: Rest
Score is total DUs
Rx+ is 30/20 WB
Stretch
c: 2 min contract/release seated straddle
d: 2 min contract/release thoracic stretch with DB on bench
e: 2 min p/s contract/release banded hammy
Saturday
Warm Up
a:
Crab Walk
then
Hip Flow
then
5x1 broad jump
then
Daily skill specific warm up
Strength:
b: 10 min E2MOM
3 Squat Cleans.
Build in weight to heavy.
Metcon
c: “Charlotte”
For time:
21-15-9
OHS 95/65
SDHP
Perform Front Squats if unable to do OHS.
Stretch
d: 2 min contract/release in 90/90 stretch
e: 2 min contract/release in bent-arm seated shoulder ext
FARM STRENGTH
Warm up
2 rounds
Shoulder opener sequence
3x 10 light sand bag squats
Work
3x1 lengths (13m) rope pull
3 x 13m Sand bag carry to over a belly button hight bar
3x3 lengths (39m) prowler push/sprint
Bonus
400m sand bag carry