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:
40 KB Swing 32/24
30 TTB
20 Pullups
10 Burpee
Rx+ KB Snatch 32/24 in alt sets of 5
“Fitness” is V-Snaps and 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 5 at 70%, 3 at 80%, 1+at 90%
b2: Chinese DB Row 3 sets per side. 10 light, 10 moderate, 10+ heavy
Metcon
c: Partner WOD
Round for round
4 rounds each
For time:
5 STOH 115/75
10 DL
15 Wall Balls 20/14
Cap 14min
Rx+ 135/95, 30/20
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 2,4,6,8. Start at approx 85%+ 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: Dual Russian KB Swing 24/16
2: Burpee over high box 30/24
3: SA DB STOH 22.5/15
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 SHSPU or Box/Pike HSPU. Option for banded.
2: 3 KB Wtd Pistols p/s or 5 Wtd Deck Squats with Wall Ball
3: QuAMSAP L-Sit at top of ring dip OR Front Support on Rings
4: QuAMRAP Chin Ups or supine chin over bar hold into negative
Consider doing this barefoot.
Metcon
c:
For time:
1600m run or 2km row
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: Wall Ball Musical chairs
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) or row
2: 15 Box Jumps 24/20
3: 15 Wall Balls 20/14
4: AMRAP 5 Burpees, 5 Dual DB Power Clean 22.5/15
5: Rest
Scoring: total reps on minute 4
Rx+ is 30/24 Box, 30/20lb 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:
Inchworm
then
Hip Flow
then
5x1 broad jump
then
Daily skill specific warm up
Strength:
b: 10 min E2MOM
1 Squat Clean.
Build in weight to heavy.
Metcon
c: “Oz”
For time:
100 Squat Clean Thrusters at 40/25kg, 85/55lbs
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
triceps openers
Oblique openers
Work
2-3 x 400m Partner Farmer Carry
3xOH yoke carry 1 length
3x 1 length Oh Barbell lunges
3 x 2 lengths (26m) seated rope pull
Bonus
400m sand bag carry