Monday
a: Warm Up
Bear Crawl
then
Banded Spiderman complex 2 min p/s
then
3x4 Lunge Split jumps
then
Daily Skill specific Warm Up
b: Strength
Back Squat 20 rep breathing set. Heavier than last week
c: Metcon
OT4min for 4 sets
60 sec max cal AB/rower
Scoring: Record total cals across 5 sets
d: Cool Down
100m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing.
e: Extras
e1: Walking Lunges with DBs by side 5x20
e2:Partner GHR 5x3 SLOW negative
e3: Hip Thrust with DB on hips 5x10
f: Stretch
Double Pigeon passive 2 min p/s
Half Seated Frog 2 min p/s
Roll Thoracic 2 mins
Tuesday
a: Warm Up
Crab Walk
then
2 rounds:
10 scap pullups
10 T-Push Ups (5 p/s)
then
3x3 burpee broad jump
then
Daily skill specific warm up
b: Strength
16 min EMOM
1: Complex 1 Push Press + 2 Push Jerk with 2 sec pause in dip and overhead
2: Dual DB Bent Row 10+ reps
3: S-Waves 10 reps
4: Rest
c: Metcon
For time
Partner round for round
3 rounds each
20 Wall Balls 20/14
5 STOH 115/75
5 Front Squats
5 DL
20 Pullups
Cap 15min
Rx+ 135/95, 30/20, CTB
“Fitness” is jumping pullups
d: Cool Down
100m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing.
e: Extras
e: SB Strict/Push Press. 5x10+
g1: Banded Tricep 5x20
g2: Bicep Openers 3x 20
h: Stretch:
Banded Lat Stretch 2 min p/s
Lying pec stretch 2 min p/s
Seated should ext straight arm 2 min
Wednesday
a: Warm Up
Oblique Openers. Breathe into KB/DB on belly
then
Hip Flow
then
3x5 Russian KB Swings with partner push down
then
Daily Skill specific Warm Up
b: Strength
Banded Speed Deadlift 4 reps every second minute for 5 sets.
c: Team Grunt Work
15 mins total in teams of 2-3
5 mins on each station. Any order
1: Lunge with sandbag on shoulder
2: Single KB CJ 24/16
3: Dual DB Hang Squat Clean 22.5/15
Rx+ 32/24 kg KBs
d: Cool Down
100m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Extras
Weighted Plank 3x 30sec
f: Stretch
Couch 2 min p/s
Front Split 2 min p/s
Roll Abs 2 min p/s
Thursday
a: Warm Up
Ape Walk + OH
then
2 rounds:
10 Hanging Hip Taps
10 Scap HSPU/Push Up
then
Daily Skill Specific Warm Up
b: Gymnastics
25 mins EMOM
1: QuAMRAP SHSPU or Box/Pike HSPU. Goal 5-10. Can add deficit.
2: QuAMRAP Ring Pullup (Goal 5-10) or negative (1-3).
3: QuAMRAP Strict Ring Dip (Goal 5-10) or Ring Push Up (3-5).
4: 30 sec DUs or DU practise (cap 50 reps)
5: Rest
c: Midline and Skills
c1: L-Sit Hold 3xQuAMRAP
c2: Alternating Pistol Squats 3x20. Scale as necessary.
c3: Partner GHR 3x 3-5
d: Cool Down
100m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Extras
Little toes then big toe lifts 5x20
Calf raise (from floor) freestanding 5x5 with Tempo 5055
f: Stretch:
Roll Feet 2 min p/s
Roll Achilles/Calves 2 min p/s
Wrist PAILs/RAILs 2 min
Friday
a: Warm Up
Balancing on 1 foot throwing lacrosse ball with partner for 1 min p/s
then
2 rounds:
Thoracic Flow
then
Daily Skill specific Warm Up
b: Strength
Power Clean
10 min EMOM
1 rep. Start at 60% of 1RM and build.
c: Metcon
For time:
Partner round for round
2 rounds
Run 800m or Row 800/600
20 HR Burpees
Cap 15 min
d: Cool Down
200m walk (preferably barefoot) outside
and/or 2 min aerobic flush on bike/rower. Aim for nasal only breathing
e: Box Breathing
4 in, 4 hold, 4 out, 4 hold for 4 minutes
Saturday
Open WOD in heats
13.5
Even if you don’t make the cap, continue on to the 8min mark.
Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps 100/65
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.