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
3x12 Tempo 3010, TUT 48 secs
Metcon
For time:
In pairs
Break work up however you want
100 single KB cleans (from floor)
200 Walking Lunges (mix up FR, Goblet or suitcase)
400m KB carry (mix up FR, Goblet or suitcase)
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:
10 rounds of “Cindy”
5 Pullups
10 Pushups
15 Airsquats
or
5 rounds of “Mary”
5 HSPU
10 Pistols
15 Pullups
Cap 15 min
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: Cone “Snatch” Game
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: DB Burpee Step Ups 20 inch box 22.5/15
2: Airbike/Rower Cals
3: 15 KB Swings 24/16, 20 DUs
4: Run 400m into AMRAP Wall Balls 20/14
Rx+ is 30/20lb WB, 32/24kg KB
Scoring: Add all reps
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
1 HPC. Hold consistent weight.
Metcon:
In waves
For time:
30/20 cal AB
30 Thrusters 95/55
30 CTB
Rx+ is 135/95 and 15 Bar MUs
“Fitness” is 30 Jumping Pullups
Stretch
d: 2 min contract/release in 90/90 stretch
e: 2 min contract/release in bent-arm seated shoulder ext