Monday
Warm Up
a: Bear Crawl
then
Hip Flow
then
5x1 heavy wall ball jump squats
then
Daily Skill specific Warm Up
Strength
Front Squat 4,6,8,10
Metcon
Sprint Intervals
12 min EMOM
1: 20 sec AMRAP Airbike (or rower)
2: 20 sec AMRAP Box Overs 24/20
3: 20 sec AMRAP Burpee to target
Scoring: Add up all reps
Stretch:
d: 2 min p/s contract/release front split
e: 2 min contract/release straight-arm seated shoulder extension
Extras:
f: Lateral Box Step Up holding DBs 10 light p/s, 10 moderate, 10+ heavy
g: Fit Ball/slider Hamstring Curls 5x 8-10
h: Double Leg Calf Raise 15 toes forward, 15 toes out, 15 toes in
Tuesday
Warm Up
a: Lizard Crawl
then
Thoracic Flow
then
3x2 Explosive burpee
then
Daily skill specific warm up
Strength:
b1: Strict Press 3 at 65%, 3 at 75%, 3+ at 85%
b2: SA DB Upright Row 3x10 p/s
Metcon
Barbell Intervals
5 rounds:
90 sec AMRAP on:90 secs off
Run 200m or Row 200/150m
AMRAP Power Clean @ 60/40
Start from the top every time
Must TAG partners hand
Scoring: Record reps each round
Stretch:
d: 2 min p/s contract/release pigeon
e: 2 min p/s contract/release banded lat/oblique
Extras:
f: Dual DB Hammer Curl to Overhead Press 5x10
g: SA Fat DB Row 5x10 p/s
h: DB Decline Chest press. 5x10
i: SA DB OH tricep ext 10 light, 10 moderate, 10+ heavy
j: Rear Delt Fly 5x10
Wednesday
Warm Up
a: 5 Inchworm
then
2 rounds with single DB:
10 p/s Single leg DL squashing DB heads between hands
10 DB OH Press Squashing DB
then
5x1 broad jump rebound into vertical jump
then
Daily skill specific warm up
Strength
RDL
3x10 Tempo 3010, TUT 40 secs
Metcon
For time:
In pairs
round for round
6 rounds each
10 Dual KB Deadlift 24/16
10 KB by Side Walking Lunge
20m Farmers Carry
Rx+ 32/24
Cap 15 min
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: SB Bear Hug Carry 3 hard efforts
Thursday
Warm Up
a: Gymnastics Bear Walk
then
1 min Thoracic CARs
2 min wrist PAILs/RAILs
1 min Quadroped Hip CARs p/s
then
Daily skill specific warm up
Strength
15 min EMOM
1: Deficit Push Up 2-5 reps. Heavier or more reps than last week.
2: Wide Pullup 2-5 reps. Heavier or more reps.
3: Candlestick on floor 2 reps. Slower than last week.
Metcon:
For time:
30 HSPU
30 TTB
400m run or Row 400/300
20 HSPU
20 TTB
400m run or Row 400/300
10 HSPU
10 TTB
Cap 15 min
“Fitness” is Push Ups instead of HSPU and jumping pullups
Rx+ is Deficit or SHSPU
Stretch
d: 2 min contract/release wrist extension on floor/wall
e: 2 min contract/release calf/ankle on plate
Extras:
f: Bicycle crunch Reverse tabata
Friday
Warm Up
a: Funnel tag warm up
then
2 rounds:
10 Plate OH Walking Lunge
10 Plate GTOH
10 Plate Squats
then
Daily skill specific warm up
Metcon:
4 x 4min AMRAPs with 1 min changeover
1: 30 DUs, 10 Pistols
2: Airbike/Rower Cals
3: 5 Dual DB Power Clean + 5 Dual DB Hang Squat Clean 22.5/15
4: Burpee Box Jumps 24/20
Scoring: Add all reps
Rx+ “Fitness” is 10 Wall Balls 20/14 instead of Pistols
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
Thoracic Flow
then
Daily skill specific Warm Up
Strength
10 min EMOM
2 HPC. Hold consistent weight.
Metcon:
In heats
Open 12.5
3,6,9,12...
Thrusters at 100/65
CTB
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
Obliqe openers
Work
3x1 lengths (13m) rope pull
3x Yoke Carry between rigs
3x 30sec Heavy Back Rack Holds
8min AMRAP
8 Sand Bag Squats
1 length (13m) Sand Bag Carry
Bonus
400m sand bag carry