Tuesday
a: Warm Up
Crab Walk
then
2 rounds:
10 scap pullups
10 T-Push Ups (5 p/s)
then
3x3 burpee broad jump
then
Daily skill specific warm up
b: Strength
16 min EMOM
1: Push Press 3 reps with 2 sec pause in dip and overhead
2: Dual DB Bent Row 10 reps
3: S-Waves 10 reps
4: Rest
c: Metcon
For time
Partner round for round
6 rounds each
6 Power Clean 60/40
9 Burpee to target
12 Pullups
TAKE THIS EASY AND REPLACE PULLUPS WITH BOX JUMPS IF YOU HAD A BIG NEW YEARS EVE/DAY
Scoring: total time
Cap 15 min
Rx+ 70/45, CTB instead of Pullups
"Fitness" is jumping pullups
d: Cool Down
200m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing.
e: Extras
e: SB Strict/Push Press. 5x10.
g1: Banded Tricep 5x20
g2: Bicep Openers 3x 20
h: Stretch:
Banded Lat Stretch 2 min p/s
Lying pec stretch 2 min p/s
Seated should ext straight arm 2 min
Wednesday
a: Warm Up
Oblique Openers. Breathe into KB/DB on belly
then
Hip Flow
then
3x5 Russian KB Swings with partner push down
then
Daily Skill specific Warm Up
b: Strength
Rack Pulls off plates. Barbell at knee
3x5
c: Team Grunt Work
15 mins total in teams of 2-3
5 mins on each station. Any order
1: 6 Sandbag Squat into 10m bear hug carry
2: Single arm DB CJ
3: Dual KB FR Step ups on 20inch box
d: Cool Down
200m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Extras
Weighted Plank 3x 30sec
f: Stretch
Couch 2 min p/s
Front Split 2 min p/s
Roll Abs 2 min p/s
Thursday
a: Warm Up
Ape Walk + OH
then
2 rounds:
10 Hanging Hip Taps
10 Scap HSPU/Push Up
then
Daily Skill Specific Warm Up
b: Gymnastics
25 mins EMOM
1: QuAMRAP SHSPU or Box/Pike HSPU. Goal 5-10. Can add deficit.
2: QuAMRAP Ring Pullup (Goal 5-10) or negative (1-3).
3: QuAMRAP Ring Dip (Goal 5-10) or Ring Push Up (3-5).
4: 30 sec DUs or DU practise (cap 50 reps)
5: Rest
c: Midline and Skills
c1: Straddle leg lifts 3x 10 reps
c2: Pistols Squats 3x 5 p/s. Tempo 2211. Scale as necessary.
c3: Partner GHR 3x 3-5
d: Cool Down
200m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Extras
Little toes then big toe lifts 5x20
Calf raise (from floor) freestanding 5x3 with Tempo 5055
f: Stretch:
Roll Feet 2 min p/s
Roll Achilles/Calves 2 min p/s
Wrist PAILs/RAILs 2 min
Friday
a: Warm Up
Balancing on 1 foot throwing lacrosse ball with partner for 1 min p/s
then
2 rounds:
Thoracic Flow
then
Daily Skill specific Warm Up
b: Strength
Power Clean
10 min EMOM
3 reps. Start at 50% of 1RM and build.
c: Metcon
For time:
Partner round for round
5 rounds each
Run 200m or Row 200/1500m
15 Wall Balls 20/14
Rx+ 30/20
Cap 15 min
d: Cool Down
200m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Box Breathing
4 in, 4 hold, 4 out, 4 hold for 4 minutes
Saturday
Open Prep WOD in HEATS
10 min AMRAP
60 Burpee over Bar
30 OHS 120/90 lb
10 MUs