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. Heavier than last week.
b2: Sandbag Squat 3x QuAMRAP Goal 5-15.
Metcon:
c: Sprint Chipper
For time:
30 Burpee
30 DB Snatch 22.5/15
30 CTB
30 DB Snatch
30 Burpees
“Fitness” is jumping pullups
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 QuAMRAP. Option for single leg
h: SL Calf raise 3x15 p/s
Tuesday
Warm Up
a: Lizard crawl
then
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 3 at 65%, 3 at 75%, 3+at 85%
b2: Chinese DB Row 3 sets per side. 10 light, 10 moderate, 10+ heavy
Metcon
c: Partner WOD
For time:
Round for round
21 Thrusters 95/65
Run 100m or Row 100m
then
15 Thrusters
Run 200m or Row 200/150m
then
9 Thrusters
Run 400m or Row 400/300m
Cap 14min
Rx+ 115/75
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: Fat Pullups 3x QuAMRAP
h: DB Chest press. 10 light, 10 moderate, 10+ heavy
i: DB JM Press 3 sets. 10 light, 10 moderate, 10+ heavy
j: 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 4,6,8,10. Start at 80%+ and decrease weight each set. Try to beat your corresponding rep weights from last week.
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 cleans to shoulder
2: DB Step Up on 20 inch box 22.5/15
3: Heavy Wall Balls 30/20
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: QuAMRAP Strict Ring MUs or false grip ring rows
2: 3 Pistols each leg Tempo 22X1. Option for weighted. Scale on box.
3: QuAMRAP SHSPU or Box/Pike HSPU. Option for deficit
4: QuAMSAP L-Sit Hold on Paralettes
Consider doing this barefoot.
Metcon
c: Partner Intervals
For time:
Round for round
2 rounds each
Run 800m or Row 1km
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: 2 mins tabata partner sit up wall ball passes
then
1 min per side hip CARs
2 min thoracic CARs
then
Daily skill specific warm up
Metcon
b: FAF
30 min EMOM
1: 5 Dual KB Cleans (from floor) + 5 Dual KB Hang Snatch 16/12
2: 50 DUs/100 singles
3: 10 Burpee Box Jumps 24/20
4: 45 sec AMRAP AB cals
5: Rest
Score is total AB cals
Rx+ 24/16 KBs
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:
Inchworm
then
Hip Flow
then
5x1 broad jump
then
Daily skill specific warm up
Strength:
b: 10 min E2MOM
2 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
2 lengths moderate sandbag carry
Work
3x 5 Heavy Sand bag press
then 2x 1 - 2 Heavy Sand bag press
3x2 lenghts (26m) backwards sled drags
3x3 lengths (39m) Forward low harness carry
Bonus
400m sand bag carry