Monday
A. Warm Up
2 rounds
Deck squat 5 reps
Lateral standing leg lift 10/side
Dive bomber 3 reps
30 sec bear crawl
B. Leg strength circuit
4 sets
B2. 4 natural knee extensions
B3. 6 partner GHR
C. 3 sets sand bag squats till failure
- goal is 15-25 reps
D. 1 min on 1 min off x 4
D1. Sandbag walk
D2. Cal on bike or rower
D3. burpee to plate
Tuesday
A. Warm Up
3 rounds
1 TGU/side
10 1-arm russian KB swings/side
5 KB CJ /side
B. KB training
3 sets
B1. KB FR tempo squats 4 reps @ 3030
B2. DB Split squats 5 reps/side @ 3030
- move for quality here
C. Grip endurance
200m farmers carry
21-15-9
KB swing @ 32/24
TTB
200m Farmers carry
- 13 min cap
Wednesday
A. Warm up
2 rounds
20 walking lunges
10 spiderman lunges
10 glute bridges
B. BB Revese alt lunge
4 x 6 steps
- heavy
- first 2 sets in FR
- last 2 sets in BR
B2. Kneeling jumps
4 x 4 reps
- build on last week
C. In pairs
14 min AMRAP
60 push ups whilst partner holds HS position
50 power cleans whilst partner holds KB in FR
40 KB thrusters whilst partner holds plank
30 box jumps whilst partner holds deadlift
Thursday
A. Warm Up
3 rounds
10 dowell passthroughs
30 sec reverse plank
30 sec hollow hold
B. Upper body strength circuit
4 sets
B1. Weighted ring row 5 reps
B2. Top of pull up hold - 60 sec cap
B3. 10 DB Z-Press
C. Metcon
4 min AMRAP
Burpee box jumps
3 min AMRAP
Alt DB snatch
2 min AMRAP
DUs or Singles
Friday
A. Warm up
2 rounds
5 scap push ups slow
5 push ups
2 dive bombers
20 band pull aparts
B. Bench Press (any grip)
5 x 3 reps
- controlled tempo no bounce
B2. Seated rotator cuff external rotation
3 x 10/side @ 3010
C.
4 rounds
2 on 2 off
5-10-15-20
Wall Ball
2-4-6-8-10
Strict pull up or ring row
- start from the begginning each time.
- score is worst round of total reps
Saturday
A. Warm up
3 rounds
30 sec revese bear crawl
30 sec superman rock
30 sec alt thoracic bridge
B. Empty Bar warm up
B. Power clean complex
OT2min for 10 min
Banded dead lift
3 reps
- moderate weight
- moderate tension
C. WOD in pairs
12 min AMRAP
Round for round
8 DB front squats
4 DB burpees
Endurance
A. Strongfeet
2 sets
A1. Ankle circles 6 reps
slow
- 3 clockwise then 3 anti clockwise
- lying on your back
A2. Fives
- hold light DBs to make it harder
B. Running Lab drills
B1. 60 sec run and pull
B2. 60 sec running and skipping
C. Interval work
3 sets at max effort
For time
40/30 cal row or bike
Strongman
A. 400m Sandbag carry
B. Divide into 4 teams
Team yolk carry
Team prowler
Team Farmers carry
Team tyre crawl