Monday
A. Warm Up
2 rounds
30 sec spiderman lunge with rotation
30 sec Squat with rotations
30 sec hip crawl
- rest btw movements
HIP FLOW
B. Front Squat
4 x 2 @ 80% +
B2. DB Single arm Bent Row
4 x 8/side
C. WOD
6 min AMRAP
15 thrusters @ 45/30kg
15 box jumps w/ step down
Rest 1 min
6 min AMRAP
40 DUs
15 wall balls
Tuesday
A. Warm Up
Once through
30 sec plank
30 sec/side side plank
30 sec reverse plank
60 sec bear crawl
B1. KB complex
5 sets of
5 Hang KB Power clean
30 sec KB hold
5 Hang KB Power clean
B2. Straight leg DB deadlift
5 x 10
B3. OH DB waiters walk
5 x 45 sec/side
C. 8 min AMRAP
5 clusters @ 60/40kg
10 push ups or ring dips
or 5 ring MU
25 DUs
Lion 4 - 85/50
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Power intervals
OT3min x 5
2 power clean and jerk @ 75-90% (build)
10 BFB - as fast AP
C. 5 min AMRAP
50 wall balls
AMRAP burpee to a target
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Shoulder endurance piece - 3 sets
1 min on/off
B1. HS walk or wall walk
B2. Strict HSPU or Push Up
B3. Kipping HSPU or Pike push Up
C. Recovery/stimulation/skill WOD
15 min
1 min on each station @ 70% effort
Single Unders
Running
Rowing
Box jump with step down
KB swing
Pull Up
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
B. Push Press
5 x 2 reps - moderate to heavy
B2. 10 floor facing weighted dowell passthroughs
C. 10 min AMRAP
21-15-9
DB snatch alternating @ moderate weight
Pull up or TTB
Burpee to a plate
C. Open WOD
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. DB skill/strength circuit
20 min AMRAP for quality
B1. 30 russian twists with KB
B2. 8 RFESS/side
B3. 8 shrimp squat/side
C. In pairs for 18 minutes
50 burpees
400m run together
Creature Endurance
A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps
B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull
C. AMRAP in 20 min
400m run
Rest 1:1
- negative splits