Monday
Warm Up
200m med ball jog
Hip Flow
3 Hip CARs p/s
Strength
b1) Box Squat build and then consistent 3x5 at 8 RPE. Add weight to last week
b2) Perform 1 explosive light Sandbag or heavy wall ball throw over head in between each set
Metcon
3 rounds: 2 min on:2 min off
15/10 cal row (rx) or bike (45 sec cap)
straight into AMRAP Double KB Front Rack Lunge 24/16
Score is total lunge steps
Stretch
Accumulate 2 mins of hanging/monkey bars/hip taps.
Tuesday
Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
Thoracic Flow
3 Shoulder CARs p/s
Strength
b1) Barbell strict press 4,6,8
b2) SA DB Row with hand on bench or box 3x12 Tempo 20X1 Time Under tension 48 seconds
b3) Black Burns 3x5 SLOW TUT 48 secs
b4) S-Waves 3x10 SLOW TUT 48secs
Metcon
6 min AMRAP
30 TTB
30 DB Snatch at 32.5/20
AMRAP TTB or Bar MUs.
Stretch
2 min Couch stretch in spiderman position each side. Make stretch active. Explore different positions eg. drive elbow down, rotate torso, push knee out, upright torso, squeeze glute.
Wednesday
Warm Up
200m sandbag carry in groups of 2-4
Wrist PAILs/RAILs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall
Strength
Sumo Deadlift 4,6,8. Heavier than last week
Posterior chain, Unilateral and midline work
c1) Double DB Stiff-leg DL 3x12 tempo 30X0 TUT 48secs
c2) LOW box step-ups 3x12 (6 p/s) alternating. First set in bear-hug hold, second set on right shoulder, 3rd set left shoulder.
c2) Barbell Landmine Row into Press 3x3 p/s. Heavy but powerful.
c3) Partner GHR 3x5 reps SLOW negative
Stretch
d1) Jeffersen Curl 3x1 with 2 second pause at bottom d1) Jeffersen Curl 3x1 with 2 second pause at bottom
Thursday
Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
3 Ankle CARs p/s
Explosive
b2) 3 sets per side of 3 rep single arm rotational med ball throw against wall aka HADOUKEN
Upper body Strength
c1) Strict Ring Dip or Strict Ring Push Up 3 sets of submax (9 RPE) with Tempo 21X1. Add 1 rep from last week.
c2) Strict Ring pullup or Ring Row 3 sets of submax (9RPE). Add rep from last week
c3) Front support slider walks 3x15 seconds
Metcon
10 mins
Run 1km
30 AirSquats
30 HR Burpees
AMRAP Ring MUs. K Ring Dip. Pushups
Stretch
d2 Skin the cat 3x1 with 2 second pause
Friday
Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
Thoracic Flow
3 Thoracic CARs p/s
Metcon Fit as Friday
30 min EMOM
1) 15/10 cal bike (rx) or row. (45 sec cap)
2) 10 Box Jump overs 24/20
3) 10 DB Hang Squat Cleans 22.5/15
4) 20 DUs into AMRAP Heavy Wall Balls 30/20
5) Rest
Rx score is total Wall Balls
Stretch
Calf PAILs/RAILs
Saturday
Warm Up
200m sandbag carry in groups of 2-4
Wrist PAILs/RAILs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall
Strength
Clean Complex: 1 Power Clean + 1 Hang Squat Clean
1 reps OT2 min for 10 mins build to heavy but not max.
Perform 1 Kneeling jump into vertical squat jump in between each set
Metcon
6 rounds: 1min on:2 mins off
3 Hang Power Cleans @80/50
Alternating AMRAP KHSPU/Push Up and CTB until the 1 min mark
Rx score is total HSPU+CTB
Stretch
2 mins to accumulate time in alternating cossack
Farm Strength Saturdays
HEAVY sandbag squats 3 hard efforts
Sandbag 3-5 push press into 15 second OH walk
Prowler sprint +rope pull 3x1 hard effort