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 6,8,10,12
Metcon
Sprint Intervals
9 min EMOM
1: 20 sec AMRAP Airbike (or rower)
2: 20 sec AMRAP Box Jumps 24/20
3: 20 sec AMRAP DB Snatch 22.5/15
Scoring: Add up all reps
Rx+32.5/20kg DB, 30/20inch box
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 3x 8-15
h: Double Leg Calf Raise 15 toes forward, 5 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 5 at 60%, 5 at 70%, 5+ at 80%
b2: SA DB Upright Row 3x10 p/s
Metcon
Barbell Intervals
8 rounds:
60 sec AMRAP on:60 secs off
5 Thrusters 95/55
15 KB Swing 32/24
Start from the top every time
Scoring: Record reps each round
Rx+ 115/85
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 10 reps light, 10 moderate, 10+ heavy
g: SA Fat DB Row 10 reps light, 10 moderate, 10+ heavy
h: DB Decline Chest press. 10 light, 10 moderate, 10+ heavy
i: SA DB OH tricep ext 10 light, 10 moderate, 10+ heavy
j: Rear Delt Fly 10 light, 10 moderate, 10+ heavy
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
3x8 Tempo 3010, TUT 32 secs
Metcon
For time:
In pairs
round for round
6 rounds each
6 Dual KB Clean from floor) 24/16
6 FR Walking Lunge
10m FR Walk
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. Add weight if necessary.
2: Wide Pullup 2-5 reps. Add weight if necessary
3: Candlestick on floor 2 reps
Metcon:
For time:
400m run
21 Ring Dips/Push Ups
21 TTB/V-Snaps
15 Ring Dips
15 TTB
9 Ring Dips
9 TTB
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 3x20 reps
Friday
Warm Up
a: Pizza Box 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: Wall Balls 20/14
2: Airbike/Rower Cals
3: KB Swings 24/16
4: DB Man Maker (Push Up+Row+Row+Cluster)
Scoring: Add all reps
Rx+ 30/20lb WB, 32/24 KB
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
3 HPC. Hold consistent weight.
Metcon:
In heats
“Snake Bite”
For time
21-15-9
Squat Snatch 95/55
CTB
“Fitness” is Squat/Power Clean and Jumping Pullups
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
Obliqe openers
2 lengths moderate sandbag carry
Work
3 x 2 lenghts (26m) Heavy Farmers Carry
3x2 lenghts (26m) backwards sled drags
3x3 lengths (39m) Forward low harness carry
Bonus
400m sand bag carry