Monday
a: Warm Up
5 No-Hand Burpees
Hip Flow
5 explosive squat jumps with reset between each
b: Back Squat build to heavy 20 reps @70%+
c: Metcon
6 Rounds:
20sec AB/rower AMRAP cals straight into alternating 40 sec AMRAP burpee to target/Wall Balls
Rest 2 mins
Score is addition of AB/rower cals, burpees and wall balls 20/14
Rx+ is 30/20
d: Stretch
2 min couch static + RAILs/RAILs per side
e: Extras
Pistols Squats 3x3 p/s Tempo 3333
Tuesday
a: Warm Up
Bear Crawl forwards and backwards
TGU Press Complex
5 explosive med ball chest pass into wall
b: Strength
15 mins to build to strict press 1RM
c: Metcon
Partner WOD, round for round, 5 rounds each
5 Barbell Hang Squat Clean 40/25kg
10 KB Swing 24/16
15 Box Jumps 24/20
Cap: 14 min
d: Stretch
2 mins to accumulate time in hang
e: Extras
e1: TGU Half Seated KB Press 3x8 p/s
e2: DB JM Press 3x15
e3: 3x30 seconds Black Burns
e4: 3x30 sec s-waves
Wednesday
a: Warm Up
Lizard crawl
3 shouder CARs p/s
3 sets of 5 explosive Russian KB Swing with partner push down
b:Strength
Sumo Deadlift 3,2,1,3,2,1
c: Metcon
EMOM 15min
1: 30 sec AMRAP DUs
2: DB Complex: 1 Push Up + 2 Renegade Rows (row only)+ 3 DB Power Clean + 4 DB Front Rack Reverse Lunge + 5 Thrusters
3: 5-15 sandbag squats
d: Stretch
2 min per side banded front split stretch
e: Extras
e1: Glute Ham Raise Accumulate 10-30 reps
Thursday
a) Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
10 sec bunny hops
1 min ankle CARs p/s
Thoracic Flow
b: Gymnastics testing
Max set SHSPU/Push Up
Rest 2 minutes
Max set KHSPU
Rest 2 minutes
Max set strict Pullup (any grip)
Rest 2 minutes
Max set kipping CTB
Rest 2 mins
Max set Kipping Ring Dips
c: Metcon
16 min: EMOM:
1: 5-10 Kipping TTB
2: 5-10 Kipping Dips/Push Ups
3: Run 200m/Row
4: Rest
d: 2 mins Seated shoulder ext
Friday
a: Warm Up
2 Rounds:
10 Walking Lunge
5 Strict Burpee
5 Deck Squats
then
1 min Hip CARs each side
2x5 p/s of Quadroped Thoracic Rotation
FAF
30 min EMOM
1: Bike 15/10 cals (45sec cap)
2: 15 Wall Balls 20/14
3: Row 15/10 cals (45sec cap)
4: AMRAP Burpee Box Jumps 24/20
5: Rest
Scoring: Record Burpee box jumps each round
Stretch:
2 min pigeon stretch per side
Saturday
a: Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
then
Thoracic Flow
1 min per side of Wrist CARs
10 Single leg broad jumps landing in squat position
Strength
Every 2nd min for 5 sets
3 Power Cleans with 2 second pause in the catch into a squat
In heats:
Diane
21-15-9
Deadlifts
HSPU
Stretch:
2 min banded standing straddle
2 min lying pec stretch per side
Farm Strength
Warm up
3 rounds
triceps openers
Obliqe openers
Work in this order
3x1 length (13m) rope pull
3x2 lenghts (26m) backwards sled drags
3x3 lengths (39m) Forward low harness carry